Posted by IN

Red Snapper

4 August 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

Front Squat (5 x 5 From Ground @ 70%)

Push Jerk (5 x 3 From Ground 80%)

Metcon (Time)

For Time:

Run 400m
50 Wall Ball
Run 200M
50 Sit Ups
Run 100M
50 Push Ups

22min Time Cap