Posted by IN

So It Goes

21 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

Back Squat (3 x 3 x 3 x 3 x 3 to 85%)

Metcon (2 Rounds for reps)

6min AMRAP

1 Power Clean 155/115/95
1 Hang Clean 155/115/95
1 Front Squat 155/115/95

Rest 3 Min

6min AMRAP

3 Burpees
3 Pull Ups
Score is Reps for Each AMRAP