Posted by IN

James Doohan

6 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

Metcon (AMRAP – Reps)

10min EMOM 20sec Work 40sec Rest

Alternating

Pull Ups

Ring Dips

Metcon (Time)

100 Back Squats for Time from Ground

135/95/65