Posted by IN

Mr Chow

26 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

Clean (5×3 80%)

Metcon

Metcon (2 Rounds for reps)

4 min amrap

5 hang clean 135/95/65

5 Push Ups

rest 5 minutes

4 min amrap

5 thrusters (45/35)

5 kb swings (53/35)