Posted by IN

Sudds

29 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 (Weight)

10min EMOM – 1 COMPLEX GROUND

1 Deadlift
1 High Hang Clean
2 Front Squats

155/135/95

Metcon (Time)

21-15-9

Shoulder to Overhead 95/65
Bar over Burpee

Immediately Following

9-6-3
Toes To Bar
Bar Roll Outs