Posted by IN

Hotel California

3 November 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

Split Jerk (Hang Clean+Jerk 5×3 70-80%)

Metcon

Hotel California (Time)

5 Rounds:

5 Squat Clean Thrusters (135/95)

10 Chest to Bar Pull-Ups