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Bangerang

18 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

Back Squat (6 x 2 85%)

Metcon (3 Rounds for reps)

WOD:

3 min AMRAP

5 Pull Ups

5 Hand Release Pushups

6 min AMRAP

30 Mountain Climbers

10 Burpees

3 min AMRAP

5 Pull Ups

5 Hand Release Pushups
Score is Reps of each metcon