Posted by IN

Win Win Win

9 April 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)

8min EMOM

1st – 20sec of Max Pull Ups

2nd – 1 Rope Climb

Metcon (Time)

50 Calorie Row

20 Burpees

10 Toes To Bar

15 Burpees

10 Power Cleans 115/75

10 Burpees

10 Toes to Bar

5 Burpees

10 Power Cleans 115/75