Wentzville – CrossFit
70 – Warm Up (No Measure)
Row or Jump Rope
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups
Teams of 3 complete the following
-Get 20,000 lb from the ground to overhead
*One rower/team and you choose the weight
you want to use for the ground to overhead. You can go as light or as
heavy as you like. The total reps needs to accumulate 20,000 as a team.
One person can be on the bar while another is on the rower and a third
rests. OR, you can do one movement at a time.