Posted by IN

John Mayer

3 December 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

Front Squat (5 x 3 80%)

Metcon (Time)

21-15-9

Push Jerk (135/95)

Hang Power Clean (135/95)