Posted by IN

Simple Man

15 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

Harper (AMRAP – Rounds)

23-Minute AMRAP of:

9 Chest-To-Bar Pull-Ups

15 Power Cleans, 135#

21 Air Squats

400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here