Posted by IN

98 Degrees

3 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

Hang Clean (10 Minute EMOM – 3 155/135 115/95)

3 Reps EMOM for 10 Minutes.

Metcon

Metcon (Time)

Buy In: 2 Down and Back Sled Pushes

100 Double Unders (300 Singles)

100 Goblet Squats 53/35
Down to the Fence and back on sled push