Posted by IN

Step By Step

2 March 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 (7×1 80%)

Metcon (AMRAP – Reps)

Alternating On-The-Minute x 21:

Minute 1 – 200 Meter Run

Minute 2 – Max Wall Balls

Minute 3 – 7 Power Cleans (135/95) + 10 Double-Unders

Score Wall Balls