Posted by IN

Anne of Green Gables

16 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 Power Snatch (20 Minutes to work to Heavy 3 Rep)

Metcon

Metcon (Time)

2 Rounds of:

100 Double-unders

50 Squats

25 Push press, 95#(65#)