Posted by IN

McFly

5 September 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

Sled Push (6 x 50m Low Push (Guys 2 Plates – Girls 1))

Out the door and down to the bottom and back is 1 rep.

10 Hollow Rocks Between each Push

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

200m Run w/ Slam Ball 35/25

5 Pull Ups
10 Thrusters 45/35
15 Sit-Ups
DON’T DROP AN EMPTY BAR!!