Posted by IN

Sons of Anarchy

10 December 2016


CrossFit 70 – Wentzville – CrossFit

Warm-up

s: 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

Metcon

Metcon (Time)

Teams of 2:

100 Thrusters 95/65

Run 600m (together)

100 Power Snatch 95/65

Run 600m ( together)

** One person works at a time on Barbell reps

** Both people must run together and EACH Person must be back from the run TAG the barbell to continue reps as well as to signify the

finish.