Posted by IN

Thursday

10 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

Clean (8×1 85%)

Metcon

Metcon (2 Rounds for reps)

8 Min AMRAP

8 Clean and Jerk 115/95/65

8 Bar Over Burpee

Rest 2 Min

8 Min AMRAP

8 Snatch 115/95/65

8 KB Swings 53/35