Posted by IN

Country Girl

17 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 (4x ME 60%)

4 Max Effort Sets at 60&

Metcon

Metcon (Time)

4 Rounds for Time

200m Run with KB

25 KB Swings 53/35