Posted by IN

Champion

9 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

Farmer’s Carry (6 – 100m Carry 53/35)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Power Cleans 135/115/95
5 Back Squats 135/115/95
15 Abmat Sit-Ups
15 Burpees over the bar –lateral-

1 minute rest