Posted by IN

Hit me up

9 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

Hang Power Clean (5 x 5 75-80% rest 1+min between efforts)

Work to be unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Kettlebell Swings (53/35)

20 Box Jumps (20″)

20 AbMat Sit-Ups

20 Kettlebell Step Ups

20 Double Unders (60 Singles)