Posted by IN

Twisted Sister

19 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

Clean (10×1 Full Clean)

Pause below knee, above knee, in tall position, then clean

Metcon

Metcon (Time)

5 Rounds for time:

21 Wallballs 20#(14#) 200m Run