Posted by IN

Han Solo

8 March 2016

Wentzville – CrossFit

Warm-up

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

Weightlifting

Bench Press (4×10 70-80%)

The point is to go to failure

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50 Situps

50 Burpees