Posted by IN

Rain is a Good Thing

18 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

Metcon (No Measure)

Bring Sally Up (Song is Flower by Moby)

Back Squats 135/95

Metcon

Metcon (Time)

For Time:

21 Hang Cleans (105/75)

21 Bar Facing Burpees

15 Hang Cleans (135/95)

15 Bar Facing Burpees

9 Hang Cleans (155/115)

9 Bar Facing Burpees
Scale Appropriately! Ask your coach for help in deciding your weights if you aren’t sure what to do.