Posted by IN

In Mount Clemens, Michigan

8 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

Clean and Jerk (7 x 1 Clean and Jerk 85% rest at least 1min )

Metcon (AMRAP – Rounds and Reps)

8 min Amrap

5 Shoulder to Overhead 95/65

5 Pull Ups