Posted by IN

Sweet Home Alabama

13 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

Hang Clean (8×3 80%)

Metcon

Metcon (Time)

21-18-15

Kettlebell Swings 70/53

Knees to Elbow

Double Unders