Posted by IN

Admiral Ackbar

14 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

Back Squat (5 x 3 80%)

Metcon (AMRAP – Reps)

Tabata Push Press (75/55)

Tabata Sit-up

Tabata Sumo Deadlift High Pull (75/55)

Tabata Push-up

Score is your total number of reps