Posted by IN

Bidi Bidi Bom Bom

2 September 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 (3 Max Effort Attempts 70%)

You will attempt max reps at your 70% 3 times. Record your highest set and put the others in the notes

Metcon

Metcon (Time)

4 Rounds for time:

Run 800 meters

20 Wall Ball Shots 20/14