CFE 4.7.14

St. Louis – CrossFit WOD

Warm-up (No Measure)

Run 5x10M
Samson Stretch
Bruce Lee
Spiderman
then 3 rounds of:
10 air squats
10 push-ups
10 sit-ups

Bear Complex (EMOM for 10 minutes)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Running

Sprints

Metcon (Time)

15 min AMRAP:
15 Box Jumps
12 Shoulder to Overhead
10 Wall Balls