Posted by IN

Como la Flor

29 August 2016

CrossFit 70 – Wentzville – CrossFit

Wodify did some updates this weekend and are now having issues with the mobile app. If you use wodify on a computer or in a regular browser it should work. If you have any problems reserving or canceling classes you can text Courtney 636-358-9959

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

Snatch (Snatch Pull, Full Snatch, Hang Power 10×1 70% )

Snatch Complex -> Snatch Pull to Full Squat Snatch to Hang Power Snatch Snatch 70% X 10

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups