Posted by IN

Adele

17 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

Metcon

Metcon (Time)

Fatal 50 Partner Wod:

For time:

Run, 400 m

50 Wall Balls, 20/14 lbs

Run, 200 m

50 Hang Power Cleans, 95/65 lbs

Run, 200 m

50 Pull-ups

Run, 200 m

50 Deadlifts, 95/65 lbs

Run, 200 m

50 Push-ups

Run, 200 m

50 Box Jumps, 24/20 in

Run, 200 m

50 Kettlebell Swings, 53/35 lbs

Run, 200 m

50 Toes-to-bars

Run, 200 m

50 Air Squats

Run, 200 m

50 Hang Power Snatches, 95/65 lbs

Run, 200 m

50 Double Unders

Run, 200 m

50 AbMat Sit-ups

Run, 200 m

50 Burpees

Run, 400 m