Posted by IN

Ghost of Christmas Past

21 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

Deadlift (6×2 80%)

Metcon

Metcon (Time)

15-20-15 reps, for time of:

Chest-to-bar Pull-up

Burpee

Sumo Deadlift High-pull, 95/65 lbs