Posted by IN

Hands Down

3 September 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 (6 x 2 80%)

Metcon (Time)

5 Rounds For Time:

10 Front Squats 95/65

20 Push Ups

Metcon (Time)

3 Rounds

12 Front Rack Lunges (135/95)

Run 400 meters with a MedBall (20/14)
Optional Additional Increased Volume