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16 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 (No Measure)

Strict Pull Up 3 x 3
OR
4 Rope Climbs

Front Squat (70% 3×5 3 Second Pause At Bottom)

Set a clock 1 min rest between Sets

Metcon (Time)

21-15-9
Power Snatch (115/75)
Bar Facing Burpees