Posted by IN

Instructional

3 November 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 (Weight)

10min EMOM – 1 complex per min

3 Deadlift 135/95

2 Hang Cleans 135/95

Metcon (Time)

21-15-9

Front Squats 135/95

T2B