Posted by IN

I Miss You

15 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 and Jerk (6×2 80% )

Full Squat Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 minutes of:

12 Deadlifts 95#(65#)

10 Hang Clean 95#(65#)

8 Toes to Bar