Posted by IN

Splinter

12 February 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

Front Squat (20 Minutes to Find Heavy)

Metcon (Time)

50 Double unders

21 Chest to bar pull-ups

21 Power Cleans 95/65

50 Double unders

15 Chest to bar pull-ups

15 Power Cleans 95/65

50 Double unders

9 Chest to bar pull-ups

9 Power Cleans 95/65

15min Time Cap