Posted by IN

Great Week!

23 November 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

Clean ( 1 – 1 – 1 – 1 – 1 )

Increase weight each time, top out at 85-90%

Oh Snap! (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Clean and Jerk 115/95/65
8 Bar Over Burpee

Rest 2 Min

8 Min AMRAP

8 Snatch 115/95/65
8 KB Swings 53/35

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