Posted by IN

Straight No Chaser

17 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

Hang Snatch (2 x 2 x 2 x 2 x 2 x 2 work to Heavy)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

Run 200m with SlamBall 50/35/25
25 Slamball Over Shoulder 50/35/25