Posted by IN

Virginia – 50 State Challenge

25 September 2013


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

Shoulder Press (5×5 Up to 70% of 1RM)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 KB Snatches (72/53/35)
8 Knees to Elbows

(Heavy KB and Toes 2 Bar for RX+)

Handstand Push-ups (20 Pushups or 90 Sec of Holds.)

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