Posted by IN

Fire Fly

22 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)

With a Partner Complete in 17mins

60 Deadlift 135/95

30 Burpees

60 Front Squat 135/95

30 Burpees

60 Push Press 135/95

30 Burpees

AMRAP (In Remaining Time)

Clean and Jerk (135/95)