Posted by IN

Flash

22 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

Push Press (5×5 80% Then 1 Burnout Set)

Do 5 sets of 5 at 80% then 1 set for max reps

Metcon (Time)

5 Rounds

100m Sprint (Building and Back)

10 Front Squats 95/65

Rope Climb (4×1)

Optional Following the WOD