Posted by IN

Kermit The Frog

15 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 (6×2 85%)

Metcon

Metcon (4 Rounds for reps)

4 Rounds for reps:

With a 4 minute running clock:

Run 400m

With remaining time, as many burpee box jumps as possible, 24″(20″)

Rest 2 minutes (Score Burpee Box Jumps)