Posted by IN

System of a Down

5 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

Metcon (AMRAP – Reps)

With A Partner

17min

60 – DeadLifts 135/95

30 – Burpees

60 – Front Squats 135/95

30 – Pull Ups

60 – Push Press 135/95

30 – Burpees

AMRAP remaining time

Clean and Jerk 135/95
Also Note your time finishing the first part… if you do finish