Posted by IN

James Gordon

20 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

Bench Press (5×3 85% Super set wth 3 strict chin ups)

Metcon

Metcon (Time)

4 Rounds for time:

Run 200m

16 toes to bar

Run 400m

8 Deadlifts (275/185)