Posted by IN

Yoda

14 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

Metcon (AMRAP – Reps)

Rotate Stations …

3x (can be team/partner)

1min On of ME – Stone to Shoulder

30 Seconds Rest

1min On of ME – Sand Bag over Yoke

30 Seconds Rest

1min on Of ME – Axle Cleans (Moderate Weight for Class)

30 Seconds Rest

1min of ME 50Yard Sand Bang Carry

Score total Reps

Metcon

Metcon (AMRAP – Reps)

Run or Row 1 mile

Then

AMRAP 5 (start on your own time after finishing run)

5 Sit Ups

5 Push ups