Posted by IN

Pick Your Poision

8 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

Snatch (8×1 85%)

Metcon

Pick Your Poison (AMRAP – Reps)

Run 1 Mile

Then

5min

Max Effort Burpees

OR

Row 2400m

Then

5min

Max Effort Burpees

Score Mile/Row Time and Amount of Burpees

1-Mile Run (Time)

Max Effort 1-Mile Run

2400m Row (Time)