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28 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

Bench Press (15min to find 3RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21 Deadlift 135/95

15 Air squats

9 Push press 135/95