Posted by IN

Don’t trust atoms, they make up everything.

26 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

Power Snatch (3 Position Pause Power Snatch)

15min working mechanics and consistency of position over weight

Metcon

Metcon (AMRAP – Rounds and Reps)

8min Up Ladder

2-4-6-8-10-12

Strict Pull Ups (Kipping would be scaled Not showing full Lock out… Also Scaled)

Box Jumps

Burpee