Posted by IN

Princess Leia

9 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

Back Squat (5×3 80%)

Metcon

Metcon (Time)

9-15-21 Reps for Time of:

Row for Calories

Power Snatch 115/75