Posted by IN

Hocus Pocus

24 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

Back Squat (6×2 85%)

Metcon

Metcon (Time)

Run 800 meters

40 Burpees

Run 600 meters

30 Ring push ups

Run 400 meters

20 HSPU