Posted by IN

23

15 January 2016


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 5 75%)

Metcon (3 Rounds for reps)

3 Rounds of 3:00 On / 3:00 Rest:

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

12 Thrusters (95/65)

12 Toes to Bar

Continue adding 3 repetitions to each movement per round until the 3:00 mark.