Posted by IN

Hello

12 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

Back Squat (5×3 75%)

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (3 Rounds for reps)

3min Pushups MAX effort

Rest 1 Min

3min Situps Max Effort

Rest 1 Min

3min Pullups Max Effort