Posted by IN

What kind of music did the Pilgrims like?

21 November 2016


CrossFit 70 – Wentzville – CrossFit

Metcon

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

Hang Snatch (5×3 75-80%)

Metcon

Metcon (5 Rounds for reps)

AMRAP 5:

Burpee Box Jump Overs (24/20″)

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans (You choose the weight)

Guys: 75, 95, 135, 155

Girls: 55, 65, 95, 105

Rest 3:00

AMRAP 2:

Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups