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1 June 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 (8 min EMOM 3 @ 135/95)

3 reps Every Minute on the Minute for 8 Minutes

Metcon

Metcon (3 Rounds for reps)

3 Rounds for reps

1min Power Snatch 75/55

1min Rest

1min T2B

1min Rest

1min Bent Row 135/95

1min Rest
Complete the entire 6 minutes 3 times through, record your total reps for each full round