Posted by IN

Harley Quinn

4 October 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

Bench Press (15 Minutes to Work to Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 minutes:

1-2-3-4-5… Power snatch, RX+135/105 RX 115/75

2-4-6-8-10… Ring dip