Posted by IN

A Fistful of Dollars

20 August 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 (5 x 5 70%)

If you want to get stronger actually do 70% of your true 1 rep. Don’t have an ego and put on more weight because you think it sounds like a good idea. You pay me a lot of money to program for you so please follow it.

Metcon (Time)

12-9-6 Reps for time

Wallballs

Chest to bar pull-ups

Box jumps