Posted by IN

Crush The Goat

9 March 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

Push Press (5min 10 Sec Max S2O 50sec Rest 6min go Max Effort)

Metcon (AMRAP – Reps)

5min 20sec Hollow Rocks 40 Sec Rest

Metcon (Time)

4 Rounds

30 DU (90 Singles)

20 Burpees

10 KB Lunges 53/35

24min Cap — Hard Stop