Posted by IN

Drive

25 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 (Time)

3 x Max Effort Pull Up Bar Hang

Hang Snatch (6 x 2 75%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 Box Over Burpees
12 Deadlift 155/115
100m Sprint