Posted by IN

Golden Key Ring

25 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

High-Hang Snatch (8 x 3 @ 65% 2 x 3 @ 70%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Power Snatch 95/65
5 Burpee Pull Ups (1 = 1 Burpee+1PU)

Metcon (Time)

+++ Optional Extra Credit +++

3 Rounds
500m Row
1 Rope Climb

Leave a Reply

Your email address will not be published.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