Posted by IN

HAPPY BIRTHDAY DAWN

11 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

Push Press (5min EMOM 3 @ 85%)

Clean Pull (5 x 4 100% of Clean)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

1 Rope Climb (3 Up Downs)
5 Burpees