Posted by IN

R2D2

10 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

Hang Clean (6×2 75%)

6×2 sets of Hang Clean & Jerk at 75% of your 1RM Jerk. You may split or push jerk. (1 hang clean and 1 jerk is 1 rep)

Push Jerk (6×2)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Helena Rain

3 Rounds for time of:

500m Row

21 Kettlebell Swings, 53# / 35#

12 Pull-ups