Posted by IN

Black Box

16 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

Metcon (Time)

3 Rounds

100m Sprint Row
25 Air Squats

Push Press (6 x 3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Pullups
5 Box Jumps
5 Pushups