Posted by IN

Foxtrot

28 January 2014


Wentzville – CrossFit

Warm-up (No Measure)

2 rounds
Row 200
10 pull ups
10 ring Dips
10 sit ups
10 ohs PVC

Front Squat (10 @ 50% – 8 @ 70% – 5 @ 80% – 1 @ 90%)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
20 Wall Balls (20/14)
20 Sit-ups

–Rest 3 Min–

7 min AMRAP
10 Hand-release Push ups
10 Walking Lunges

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