Posted by IN

Boom Sauce

11 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

Metcon (Weight)

10m EMOM 5 Reps

Even- Push Press (Ground Moderately Heavy)

Odd – Strict Pull Up or Weighted Pull Up

Metcon (Time)

4 Rounds

400m Run
10 Burpees
15 Goblet Squats (53/35)

RX+ Finisher of 3 Rope Climbs

(Finisher would be included in WOD time)