Posted by IN

So

8 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

Front Squat (Spend 20 Minutes working to a heavy single)

Metcon

Metcon (Time)

For Time:

800m Run

20 Walking Lunges w/ 53/35 KB

40 Wallballs

20 Walking Lunges w/ 53/35 KB

800m run