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Express

18 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

Deadlift (10min EMOM 3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

6 Rounds

3min To Complete

200m Run

Then AMRAP
5 Push Ups
5 Sit-Ups
5 Squats

On the start of every 3min Run 200m – Fill the remaining time with the AMRAP… Score is Rounds and Reps