Posted by IN

The Day After

24 March 2016


Wentzville – CrossFit

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

Bench Press (5×5 75-80%)

Metcon (Time)

For time:

2 Rounds of:

20 Hang power cleans 115#(75#)

10 Ring dips

2 Rope climbs