Posted by IN

Big Project

18 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

Shoulder Press (6 x 2 75%)

Metcon (AMRAP – Reps)

Flight Simulator (Wall Ball) 12min CAP


If you break a set you have to start over at that set… If you make it through start over.

Rest as needed between sets…