Posted by IN

Black Oakley

10 April 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

Push Press (5 @65% 5@70% 3@75% 3%80%)

Metcon (Time)

For Time

21 Wall Balls
21 Box Jumps

1 Rope Climb or 4 Up/Downs

15 Wall Balls
15 Box Jumps

1 Rope Climb or 4 Up/Downs

9 Wall Balls
9 Box Jumps

Leave a Reply

Your email address will not be published.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