Posted by IN

Adele

23 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

Metcon (Time)

“Rock or Bust”

Teams of 3:


200 Cleans (135/95)


100 Handstand Pushups


200 Box Jump Overs (24″/20″)


200 Pull-Ups