Posted by IN

Batman and Robin

18 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

Clean and Jerk (20min to find Heavy)

Metcon (AMRAP – Reps)

-Pick Your Poison –

Run 1 Mile

Then

5min

Max Effort Burpees

OR

Row 2400m

Then

5min

Max Effort Burpees

Score Mile/Row Time and Amount of Burpees

Metcon (Time)

ROW 2400m Record

1-Mile Run (Time)

Max Effort 1-Mile Run