Posted by IN

Batman

25 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

BURGENER WARMUP (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Power Snatch (6×3 80%)

Metcon (Weight)

10 Rounds:

Even Minutes – 5 Deadlifts

Odd Minutes – 15 Box Jumps (24/20)

Build Load on Deadlift each round score is on load.

Barbells can be shared just alternate min