Posted by IN

Doe

4 April 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

Power Snatch (10 min EMOM 4 Power Snatch 135/95)

Metcon

Metcon (Time)

For Time:

400m Run Buy in

21-15-9 Back Squat 135/95 (Ground)

Chest to Bar Pull-ups

200m Run Buy out