Posted by IN

What are you Proud of

11 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

Back Squat (5 x 3 80%)

Metcon (Weight)

4 x 40′ Waiter Carry – Progress heavy plate

Metcon (Time)

21-15-9

Snatch 95/65 (RX+ Full Snatch)

Bar over Burpee