Posted by IN

La

9 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

Metcon

Metcon (Time)

In teams of 2 complete the following for time:

100 Kettlebell swings, 53#(35#)

400 Meter run together

20 Rope climbs

400 Meter run together

50 Handstand push-ups

400 Meter run together