Posted by IN

Hickory Dickory Dock

30 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

Push Press (5×3 85%)

Metcon

Metcon (4 Rounds for reps)

4 Rounds for max reps:

Minute 1: Max rep burpees

Minute 2: Rest

Minute 3: Max rep power clean, 135#(95#)

Minute 4: Rest

Minute 5: Max rep ab-mat sit-ups

Minute 6 : Rest