Posted by IN

Hotel

31 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

Power Snatch (12 x 1 increase weight to 85%)

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP of:
Ascending Reps 2, 4, 6, 8, 10,….
Power Snatch, 100# / 70#
Box Overs 24″ / 20″

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