Posted by IN

Jack and Jill

1 December 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

Back Squat (6×2 85%)

Metcon

Metcon (Time)

For time:

21 Toes to bar

21 Box jumps, 24″(20″)

3 Rope climbs

15 Toes to bar

15 Box jumps, 24″(20″)

2 Rope climbs

9 Toes to bar

9 Box jumps, 24″(20″)

1 Rope climb