Posted by IN

Jan04

4 January 2017

CrossFit 70 – Wentzville – CrossFit

Warm-up (No Measure)

Row 500 Meters

9 Spiderman and Reach

9 Walkouts

7 Spiderman and Reach

7 Walkouts

5 Spiderman and Reach

5 Walkouts

Weightlifting

Empty Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Weight)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Metcon

Metcon (AMRAP – Reps)

3 x 4:00 On / 4:00 Off:

30/20 Calorie Row

15 Burpees over Rower (lateral)

Max 10 Meter Shuttle Sprints in time remaining.

Rest 4:00 between windows.
Set two cones 10 Meters apart for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), counts as 1 rep. This is the scored portion. Add the total from all rounds together

Larger class can use 2 heats, second heat goes during rest of first heat. Or Have 1 heat on WOD while other heat is on Squats.