Posted by IN

Happy New Year!

31 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 (Time)

With a partner clean and jerk 10,000 pounds men/ 6,500 females.

You pick the weight.

Record time to board.

Then 3 x for Time:

100m buddy carry

10 hollow rocks