Posted by IN

Fork in the Road

21 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 (AMRAP – Reps)

Bring Sally Up – Back Squat (135/95)

*song “Flowers” By Moby

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Ball Slams 50/35/25

10 Push Ups

10 KB Swings 72/53/35