Posted by IN

Clay

7 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

Turkish Get Up (10 Turkish Get Ups Super Set with 5 Hollow Rocks)

Metcon

Metcon (Time)

For time

2 Rounds of:

20 Hang power cleans 115#(75#)

10 Ring dips

2 Rope climbs