Posted by IN

Titanic

14 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

Metcon

Partner Hawk (Time)

In Teams of 2:

1 Mile Run

15 Burpees

50 Walking Lunges

25 Air Squats

50 MedBall Thrusters 20/14

25 Push Ups

25 Squats

15 Burpees

1 Mile Run
Both partners must complete the run. Only 1 person working at a time on the rest of the WOD.