Posted by IN

Bob Barker

3 November 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

Push Press (3 x 10 3 attempts to find a 10 rep heavy)

Allow good rest and plan your attemps

Metcon (Time)

2 Rounds:

15 Clean and Jerk (95/65)

20 Toes To Bar

15 Power Snatch