Posted by IN

Gemma

6 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

Push Press (Spend 20 min working to Heavy)

Metcon

Metcon (Time)

3 Rounds:

15 power snatch (95/65)

15 chest to bar pull-ups