Posted by IN

NKOTB

2 May 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

Bench Press (5×5 80%)

Metcon

Murph Test (Time)

Run 1 Mile

30 Pull Ups

60 Push Ups

90 Air Squats
1 Mile run can be done around the building 8x or across the street. You can break up the pull ups, push ups, and squats into smaller sets just like Murph.