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29 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

Clean and Jerk (10min EMOM 10 x 2 135/95)

Metcon (Time)

21 Thrusters (45/35)

21 Kettlebell Swings (53/35)

100 Meter Sprint

15 Thrusters (45/35)

15 Kettlebell Swings (53/35)

100 Meter Sprint

9 Thrusters (45/35)

9 Kettlebell Swings (53/35)

100 Meter Sprint