Posted by IN

Lynyrd Skynyrd

18 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)

60 Snatches, 135/95 lbs

60 Clean & Jerks, 135/95 lbs

-With a partner, complete all 60 reps of snatch and then all 60 reps of clean and jerk.

One partner works at a time. Partition reps any way needed.