Posted by IN

The Nightmare Before Christmas

28 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

Snatch (7×1 80-85%)

Metcon

Death by Fran (AMRAP – Rounds and Reps)

With a continuous running clock, do the amount of reps as the round you are in. Continue until you cannot complete the reps in the minute.

Minute 1:

1 Thruster 95 lbs

1 Pull-up

Minute 2:

2 Thrusters 95 lbs

2 Pull-ups ….