Posted by IN

Memorial Day Team

27 May 2013


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

Metcon (Time)

In teams of two complete the following: (one partner rests while the other performs the movement)

1 mile run

100 – Pull-ups
200 – Push-ups
300 – Air Squats

1 mile run

-For time-

Every Partner will run the 1 mile run together and you may break the movements up, i.e. 10 pull-ups, 20 push-ups, 30 air squats for 10 rounds.

For any additional person added to your group we will add 25 extra reps to each movement, but we will not increase the distance of the run.

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