Posted by IN

Process

12 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

Front Squat (6 x 3 // 1 Front Squat + 1 Split Jerk — Progress)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

9 Pull-Ups

6 Front Squat 135/95/65

3 Wall Walk