Posted by IN

Bon Jovi

17 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

Turkish Get Up (16×1 Increasing Weight)

8 on each arm, alternating. Increase weight as form allows

Metcon

Metcon (Time)

50 Power Cleans 135/95

RX+: Full Squat Cleans