Posted by IN

Backes

12 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

Back Squat (20 minutes to work to heavy)

Metcon

Metcon (Time)

For Time:

15 Power Snatch 95/65

15 Burpees

12 Power Snatch 95/65

15 Burpees

9 Power Snatch 95/65

15 Burpees

6 Power Snatch 95/65

15 Burpees

3 Power Snatch 95/65

15 Burpees