Posted by IN

The Matrix

1 May 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

Clean (15min to establish heavy)

Metcon (3 Rounds for reps)

4:00 Max Rep Snatches 135/95
1:00 Rest
4:00 Max Rep Burpees
1:00 Rest
4:00 Max Rep Wall Ball

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