Posted by IN

This Way

9 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

Clean and Jerk (3 x 3 x 3 x 3 x 3 Progress Weight as form allows)

Metcon (Time)

Buy In 400m Run

3 Rounds
10 Power Cleans (135/95)
15 KB Lunges 53/35
20 Double Unders (60 Singles)