Posted by IN

Max Effort

4 February 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 (Time)

3 Efforts – Score Best Time

Max Effort Plank

Metcon (Time)

3 Efforts – Score Best Time

Active Bar Hang

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

10 KB Swings 53/35

10 Push Ups

10 Double Unders (30 Singles)