Posted by IN

Snow White

29 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

Push Press (6×3 70%)

Metcon

Metcon (Time)

6 rounds of:

2 Deadlifts 255/185

6 Bar facing Burpees

100m sprint

Rest 1:00 between rounds

If there isn’t enough plates feel free to partner.