Posted by IN

Backstreet Boys

5 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

Back Squat (7×3 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Thrusters 95/65

7 Burpees over the bar