Posted by IN

16

14 January 2016


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Hang Snatch (6 x 3 80%)

Metcon (Time)

4 Rounds:

30 Kettlebell Swings (53/35)

30 Pushups

Then… After finishing … Directly into‚Ķ

1,000 Meter Row