Posted by IN

Play House

11 June 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

Hang Power Clean (10 Min to Work to Heavy 10Rep)

Metcon (Time)

5 Rounds

25 Calorie Row

12 Alternating KB Snatch 53/35

2 Rope Climbs

Depending on Class # Row May be 25 SDHP with 53/35 KB