Posted by IN

Shere Khan

23 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

Front Squat (5×3 75%)

Metcon

Metcon (Time)

3 rounds for time of:

15 Power Cleans, 135/95 lbs

30 Wall Balls, 20/14 lbs

15 KB Swings 53/35