Posted by IN

Games

30 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 (AMRAP – Reps)

5 Rounds — :20 Second Burpees… Rest remaining min

Back Squat (7 x 1 @ 80% )

Don’t count until you are at working weight

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Ring Push Ups
20 Squats
100m Sprint