Posted by IN

Bean Stalk

7 January 2015


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 (6 x 2 85%)

Metcon (AMRAP – Reps)

5min 30s Hollow Rock 30s Rest

Metcon (Time)

21-15-9

WallBall

Pushups

Box Step Ups 24/20