Posted by IN

Cracker Jack

10 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

Metcon (2 Rounds for reps)

8 Minutes up the Ladder

3 Cleans 155/135/95

20 Double Unders or 60 Singles

6 Cleans 155/135/95

20 Double Unders or 60 Singles

9 Cleans 155/135/95

20 Double Unders or 60 Singles

… Continue Pattern

Log Highest Clean Round

——Rest 4min——-

8 Minutes up the Ladder

1 WallBall

1 WallBall Sit-up

2 WallBall

2 WallBall Sit-up

3 WallBall

3 WallBall Sit-up

Log Highest Wallball Round

(No Measure)

IF there is remaining time —

Coaches choice of Mobility

Work Bands – Squat Mobility – Shoulders – Foam Rollers – Etc.