Posted by IN

Holland

28 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

Back Squat (2 x 2 x 2 x 2 x 2 x 2 Progress to 85%)

You can only progress if you can keep upright. Don’t Lawn Chair

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 minutes of:

50 Double unders – 150 Singles

10 Deadlifts, 135/95