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Suicide Squad

8 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

Metcon

Metcon (Time)

Teams of 2, AMRAP 25:

9 Rope Climbs

40 Clean & Jerks 135/95

30 Handstand Push-ups

40 Power Snatches 95/65

30 Double-unders each

40 Overhead Squats
Scaling for Rope Climbs: 4 down and back sandbag drags (not using handle of the bag) for 9 rope climbs

Metcon (Time)

Teams of 2, AMRAP 25:

9 Rope Climbs

40 Clean & Jerks 135/95

30 Handstand Push-ups

40 Power Snatches 95/65

30 Double-unders each

40 Overhead Squats
Scaling for Rope Climbs: 4 down and back sandbag drags (not using handle of the bag) for 9 rope climbs