Posted by IN

Muscles

20 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

Push Jerk (15min To Work up Complex)

15min Build to a heavy complex of:

2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds of:

10 Push Press 95/65

20 Goblet Squats 53/35

400m Run