Posted by IN

Jax

5 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 (5×3 85%)

Metcon

Metcon (Time)

3-6-9-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs

Bar Facing Burpee

Handstand Push-up