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13 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

Hang Power Snatch (10min to Work Form and increase Weight)

Metcon (Time)

Filthy 25 (50 RX+)
For Time:
25 Box jumps, 20″
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
25 steps Walking Lunge
25 Knees to elbows
25 Push press, 45#
25 Supermans
25 Wall ball shots, 20#
25 Burpees
25 Double unders (90 Singles)