Posted by IN

What did the tree say to autumn? Leaf me alone.

30 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 (6×2 80%)

Metcon

Metcon (Time)

20 Bar Over Burpee Buy In


15 Clean and jerks 115/95/65

12 Clean and jerks 135/105/75

9 Clean and jerks 155/115/85

6 Clean and jerks 185/135/95