Posted by IN

C-3PO

15 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 (Clean Pull x 10 @ 100% then Clean 8 x 1 85%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups