Posted by IN

Derek Shepherd

26 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 (Bench Press 3 Max effort sets 85% Super set wth 3 )

SUPERSET WITH 3 STRICT CHIN UPS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power Cleans (155/105)

5 Burpees over the Barbell