10/13/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

10 Dislocates

10 Air Squats

10 KBS

10 Goblet Squats

10 Slam Balls

3 min mobility

Bench Press (25 Min)

You pick the rep scheme

Metcon (AMRAP – Rounds and Reps)

Friday the 13th

13 min AMRAP

3 HSPU

10 KBS 53/35

13 GHD’s