Posted by IN

Phone Call

16 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 (7 x 1 75% – Sled Push 40′ w/ 1 plate between sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

5 Pull Ups
10 Box Jumps 20/24
15 Sit-ups