Posted by IN

Oh Baby

30 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

Couch Stretch

Metcon (AMRAP – Reps)

10min EMOM

25sec Max Pull Ups

ALT Next MIN

25 Sec Max Ring Dips

Metcon (Time)

15-9-3

Calorie Row

Power Snatch 95/65

Rest 1min

Then

9-6-3

Toes To Bar

Squat Clean 95/65

Its OK To alternate for a big class