Posted by IN

Run Forrest

30 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

BURGENER WARMUP (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch (12 EMOM 2 progress weight)

Metcon (Time)

For Time:

Row 800m

40 WallBalls

10 Box Jumps

30 MedBall SitUps

10 Box Jumps

20 MedBall Cleans

10 Box Jumps

18min Time Cap
15 StepUps to be RX

If MedBalls Cleans are sloppy you will not be RX.