Posted by IN

Captain Boomerang

5 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

Shoulder Press (5 x ME Strict Press 50%)

5 sets of Max Effort reps

Metcon

Metcon (Time)

4 rounds for time of:

10 Burpee Box Jump Overs, 24/20

8 Bumper Plate Goblet Squats 45/25

20 Double Unders

100m Farmer carry – bumper plate, 45/25