Posted by IN

Change

29 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)

Spend 20min Learning/Practicing Double Unders….

**Non Bro-Sesh Member that strings together the most gets a free T-Shirt

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push jerk 135 / 95

Front squat 135 / 95

*3 Burpee penalty every time the bar is dropped

20min Time Cap (Hard Stop No Matter What)