Posted by IN

Scrooge

20 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

Bench Press (5 x 5 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

As many rounds as possible in 15 minutes of:

10 Push jerks, 135#(95#)

20 Box jump overs, 24″(20″)

If numbers are lop sided just do a 1:1 work rest ratio