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HAPPY BIRTHDAY COURTNEY

23 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 Jerk (10min EMOM Complex – 70-80% You can Increase)

Build to a heavy complex of:

1 Push Jerks + 1 Split Jerk”

Metcon (Time)

For Time:

50 Calorie Row (For Mike’s Birthday)

28 Box Jumps 20inch

28 Power Cleans (135/95)

28 Lateral Bar Over Burpee