Posted by IN

Iggy Pop

19 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

Bench Press (4 x 5 Building to Heavy)

Metcon (Time)

Behind the Back Barbell Holds Max Effort for time


Metcon (AMRAP – Rounds and Reps)

6min As far Up the Ladder As Possible

1 Burpee

1 MedBall Sit up

Score is highest position in ladder