Posted by IN

Party in the USA

5 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

Back Squat (5×3 70-75%)

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

Bergeron Beep Test

On The Minute for as Long as Possible:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Complete 1 round at the top of each minute until you can no longer.
Score is the last completed minute and how many reps into the current minute