Posted by IN

You Bear

3 October 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

Bear Complex (10min EMOM 2 Moderately Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 minutes.

5 hang power snatches 115/65

5 back squats (Same)

15 abmat sit ups

15 burpees over the bar

1 minute rest