Posted by IN

One and Only

22 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

Snatch (6 x 2 80%)

Metcon (Time)

21-15-9

Front Squats 135/95

Push Ups