Posted by IN

Coldplay

1 July 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

Clean (35 Full Cleans 95/75 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 perfect

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Power Snatches

10 Overhead Squats

10 Power Cleans

10 Thrusters

10 Sumo Deadlift High Pulls

Rx – 95/65