Posted by IN

What travels around the world but stays in one spot?

23 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)

Teams of 3 complete the following

-Get 20,000 lb from the ground to overhead

-Row 5k

*One rower/team and you choose the weight

you want to use for the ground to overhead.  You can go as light or as

heavy as you like.  The total reps needs to accumulate 20,000 as a team.

 One person can be on the bar while another is on the rower and a third

rests.  OR, you can do one movement at a time.