Posted by IN

Jack & Rose

13 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

Snatch (Full Snatch+Hang Power Snatch 8 x 1+1)

Progress Weight

Metcon

Epinephrine (Time)

1,000 Meter Row

-Directly Into-

21 – 15 – 9:

Kettlebell Swings (53/35)

Overhead Squats (115/95/65)