Posted by IN

4th OF JULY

4 July 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)

Partner A runs one 400M Sprint
Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.
Switch and repeat. (score is reps of clean and jerks) (Each person only runs once and Clean and Jerks once)

Partner A runs 400 M
Partner B does AMRAP Back squats 135#/95# from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Each burpee= 1 pt

Add all your points(reps) to get final score!