Posted by IN

King Fit

8 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

Back Squat (100 @ 135/95/65 Every drop is 4 Burpees GRD)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 Hang Cleans 135/95/65
14 Deadlifts 135/95/65
21 Sit-Ups