Posted by IN

I like Flowers

22 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

Metcon (No Measure)

10min EMOM

Even – 5 Pull Ups
Odd – 5 Ring Dips

Then

3 Rope Climbs (or 6 updowns)

Metcon (Time)

For Time

21-15-9
Front Squats 135/95/65
Hand Release Push-Ups