Posted by IN

Soooo Low

5 December 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

Kettlebell Snatch (5 x 4 (2 on each side then rest) work up weight)

Metcon (Time)

For Time:

25 KB Lunges 72/53/35

25 V-Ups

25 Ball Slams 50/35/25

1-min Rest

25 KB Swings (same)

25 V-Ups

25 Ball Slams 50/35/25

1-min Rest

25 Goblet Squats (same)

25 V-Ups

25 Ball Slams 50/35/25

20min Time Cap