Posted by IN

Jack Bauer

3 June 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

Rope Climb (5 Rope Climbs)

Pressing Snatch Balance (Snatch PP 70% 7 x 3)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

Ascending Ladder
2-4-6-8-10….

WallBall
Burpee