Posted by IN

Starbucks

23 July 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

Warm-up (No Measure)

Burgener Warm Up

3 x Down & Finish – speed through the middle

3 x Elbows high and outside – bar close to body

3 x Muscle Clean – strong turnover

From position 1 and 2

Power Clean (8 x 3 80%)

Metcon (Time)

3 Rounds

10 Front Squats (115/85)

20 Burpees