Posted by IN

Make It Fun

17 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

Shoulder Press (Spend 15min finding Heavy )

Spend 15min finding Heavy Shoulder Press — Give 90sec rest between attemps to allow some shoulder recovery

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Power Cleans 135/115/85

Lateral burpees over the bar