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Give Me an R

7 October 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

BURGENER WARMUP (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch (6 x 2 75-80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Power Snatch (95/65)

10 Wall Balls