Posted by IN

Expo

2 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

Front Squat (4 x 4 @ 60% Tempo/Paused 3sec)

Metcon (Time)

50-40-30-20-10

Double Unders or 3x Singles
Russian KB Swings 72/53/35

(Singles 150-120-90-60-30 )

Metcon (Time)

+++Optional Bonus+++

Run 400m
25 Squats
Run 200m
25 Squats

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