Posted by IN

That Was Heavy.

17 March 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

Metcon (AMRAP – Rounds)

20min EMOM

Even
5 Pull Ups Strict or Banded C2B

Odd
5 Ring Dips

California (AMRAP – Reps)

3 Rounds
Max Reps in 1 Minute of:

Wall Ball Over Rig
Wall Ball Lunges
Wall Ball Sit Ups

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