Posted by IN

Fabbri

14 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

Snatch (7×1 85-90%)

Metcon

Dirty 30 (Time)

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 Kettlebell Swings (53/35)

30 Front Squats (135/95)

30 Toes to Bar

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders