Posted by IN

Fri-YAY!

25 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

Snatch (6×2 80%)

Metcon

Metcon (Time)

2 Rounds for time:

15 Medicine ball clean, 20#(14#)

30 Push-ups

15 Medicine ball clean, 20#(14#)

30 Walking lunge steps

15 Medicine ball clean, 20#(14#)

30 Ab-mat sit-ups