Posted by IN

Tuesday’s Gone

16 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

Bench Press (6×2 85% Superset with 2 Strict Pull Ups)

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

Run, 800 m

Max Rep Wall Ball

* Wall ball each round is MAX UNBroken

**score is total wall ball after 3 rounds