Posted by IN

Ghost of Christmas Present

22 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

Metcon

Metcon (Weight)

In 15 Minutes find a 1 rep max complex of :

1 Power Snatch

1 Hang power snatch

1 Overhead squat

Then:

Every minute on the minute for 7 minutes using 70% of heaviest complex

1 Power Snatch

2 Overhead squats