Posted by IN

Ariel

30 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

FOR TIME:

1600m Row (one persong must hold a plank during row)

20 Wall Ball EACH (relay style)

40 Sit ups SYNCHRONIZED (arms interlaced)

20 pull ups EACH (relay style)

3x 200m run ( relay style)

40 Squat clean (155/105) Howver you like (one person in a plank at all times)

20 SYNCHRONIZED Burpees