Posted by IN

Colder Weather

5 October 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

Metcon (AMRAP – Rounds and Reps)

Death by Burpees

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute continuing as long as you are able.

Metcon (Time)

21-15-9

WallBalls
KB Swings 53/35

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