Posted by IN

Joker

7 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

Clean (20-25 minutes to work to a heavy)

This is a full squat clean. Spend time working on dropping under the bar. Focus on form not weight!

Metcon

Metcon (Time)

6 Rounds:

2 Wall Climbs

8 Deadlifts (215/135)