Posted by IN

FRIDAY FRIDAY

25 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 (No Measure)

12min EMOM

ODD 3 Ring Dips and 3 Pull Ups
EVEN 1 50m Sled Push (45 Plate)

(Door to Trailer is 50m)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

15 Wallball 20/14
100m Farmer Carry 53/35

(Farmer Carry = KB in each hand)