Posted by IN

Work Hard

19 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

Metcon (AMRAP – Reps)

12min EMOM

1st – 20sec of Pullups

2nd -20sec of T2B

3rd – 20sec of Ring Dips

Repeat

Metcon (Time)

4 Rounds for Time (5 Rounds RX+)

10 Power Cleans 135/95/65

20 WallBall
Only go 5 Rounds RX+ if you can handle the weight. 20min Time Cap