Posted by IN

Free Bird

14 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

Back Squat (3×10 65-70%)

Metcon

Metcon (Time)

5 Rounds for time:

200m run

20 Deadlift 135/95

10 Burpee over Bar