Posted by IN

Born in the USA

7 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

Bench Press (5×5 70%)

Metcon

Metcon (Time)

15-12-9-6-3

Sumo Deadlift High Pull (75/55)

Wall Ball (20/14)

**After each round do 4 Ring Dips… Even after the round of 3