Posted by IN

Halloween

31 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

Metcon (AMRAP – Reps)

8 Rounds/Min

30 Sec Work – 30 Sec Rest

Even – Burpees

Odd – Front Squat 95/65
Total Reps

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 WallBall

10 V-UP

10 KB Swings Russian 53/35