Posted by IN

We Rode In Trucks

19 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

Overhead Squat (2 Snatch Grip PP into 2 OHS)

Progess weight as for allows for 15-20 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

7min Ascending Ladder

As far Up the Ladder As Possible

1 Burpee

1 MedBall Sit up

Score is highest position in ladder