Posted by IN

Chibs

8 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

Snatch Grip Deadlift (3×3 100% of Snatch)

Snatch (3×3 80-85%)

Metcon

Hold ‘Em (Time)

“Hold ‘Em”

Buy-in:

200 Double-unders

Directly into:

3 Rounds:

50′ Walking Lunge

25 Sit-Ups

50′ Walking Lunge

25 Kettlebell Swings (53/35#)