Posted by IN

It’s Just…. 3 Rounds

8 August 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

Back Squat (20 Minutes to Work to Heavy)

Metcon

Metcon (Time)

3 Rounds for Time:

12 Front Rack Lunges (135/95)

Run 200 meters with a WallBall (20/14)