Posted by IN

Lets Get IT!

7 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

Push Press (6 x 2 80%)

Metcon (AMRAP – Reps)

6min EMOM

Even – 5 Toes TO Bar

Odd – 1 Rope Climb or 3 Up Downs

Metcon (Time)

Fast DT

3 Rounds for Time

12 Deadlift 135/85

9 Hang Clean 135/85

6 Push Jerk 135/85