Posted by IN

Merida

27 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 (6×2 85%)

Metcon

Metcon (Time)

3 rounds for time of:

Run 100 m

21 Box Jumps, 24/20

15 Overhead Squats 95/65

9 Pull Ups