Posted by IN

John Williams – Composer

17 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

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7: Strict Press

50 Reps (95/65)

50 Reps (115/75)

Max Reps (135/85)

-3 Minute Rest-

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)”