Posted by IN

Me

6 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 Clean (4 reps EMOM for 10 Minutes 10×4 135/95 )

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

1 Squat Clean 185/115 (If you scale keep it challenging)

10 Toes to bar

15 Burpee box jumps 24″(20″)