Posted by IN

Feuer

23 January 2014


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

Back Squat (6 x 3 @ 75-85%)

Metcon (AMRAP – Reps)

6 Minute EMOM:

4 Cleans (60-70%)
In Remaining Time, Max Wallball Shots

Score is Total Wallballs

Metcon (No Measure)

Tabata Hollow Rocks

Leave a Reply

Your email address will not be published. Required fields are marked *