Posted by IN

Fa

7 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

Shoulder Press (5×3 80%)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#