Posted by IN

Jan12

12 January 2017

CrossFit 70 – Wentzville – CrossFit

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

Empty Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Squat Clean (Heaviest 2min AMRAP)

from above

Metcon

Metcon (Time)

3 Rounds:

20/15 Calorie Row

16 Thrusters (95/65)

20/15 Calorie Row

17 Toes to Bar
Thruster barbell should be at a loading we could cycle for 21+ repetitions unbroken if we wanted to.