Posted by IN

Paradise City

22 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 (6×2 85%)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 15 mins of:

1 Power Clean, 135/95 lbs

1 Burpee

1 Pull-up

2 Power Cleans

2 Burpees

2 Pull-ups

3 Power Cleans

3 Burpees

3 Pull-ups

4 Power Cleans

4 Burpees

4 Pull-ups

ETC ,ETC….