Posted by IN

Out of Site

17 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

Hang Snatch (Snatch Pull/Hang Snatch 4 x 2 + 2 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

7 Kettlebell Swings (53/35)

7 Box Jumps (24″/20″)

100m Sprint

7 Burpees

100m Sprint