Posted by IN

Smile

6 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

Metcon (AMRAP – Reps)

3 Rounds For TIme

1min Bar Hang
1min Rest

If you come off the bar 5 burpees before you get back on… Record Burpees

Shoulder Press (5-4-3-2-1 to 90% Record 90%)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Lunges
5 Power Cleans 135/95