Posted by IN

Alfred Pennyworth

19 July 2016


CrossFit 70 – 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

Shoulder Press (7×1 75-80%)

Metcon

Metcon (Time)

4 Rounds for time:

Run 400m

10 Power Cleans 135/95