Posted by IN

Baa, Baa, Black Sheep

28 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 Grip Deadlift (3×3 100% of Snatch)

Snatch (3×3 75%)

Metcon

Metcon (Time)

7 Rounds :

3 Power Snatch (135/95)

15 Wall Ball (20/14)