Posted by IN

‘Merica

4 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

Metcon

Metcon (Time)

Partner WOD-


For Time (25 min cap):


21-15-9


Wall Balls (20/14)


Burpees

21-15-9


KBS (53/35)


Sit Ups

21-15-9


T2B


Cal Row or Bike

* Partner 1 starts with 21 Wall Balls, Partner 2 starts with 21 Burpees. Once both partners are finished, Partners switch movements. P1 does 21 Burpees, P2 does 21 Wall Balls, then both switch and move into round of 15’s, and so on..