Posted by IN

Clocks

29 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

Hang Power Snatch (100 Hang Power Snatches 45/35 in Under 15min)

Coach will grade your form in Notes from 1-5 … 1 Being you need to do a lot of work-5 Being almost all of them were prefect

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 minute- 1 Leg KB Deadlifts (you pick weight)

1 minute push-ups (score)