Posted by IN

Ghost

28 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

Front Squat (2-2-2-2-2-2 Progress to Heavy)

Metcon (3 Rounds for reps)

4 rounds of 1 minute each:

Rowing (calories)

Burpees

Double-unders or Scale to Singles

Rest 1 minute
Score total each movement.

Add up all the Rowing then score

Add up all the Burpees then score

Add up all the DU then score