Posted by IN

No sooner spoken than broken. What is it?

29 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 Build to Heavy)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

12 box jump (24/20)*

15 Swings (53/35)

30 Double unders