Posted by IN

Full House

29 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 (Time)

40 Burpees

Run 600m or Row 700m

20 Burpees

Run 400m or Row 500m

10 Burpees

Run 200 or Row 250m

Rope Climb (4×1 Optional After WOD)