10/16/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

10 Air Squats

10 KB High Pulls

10 Push Ups

10 Pull Ups

10 Step Ups

30 sec sampson stretch

30 sec pigeon pose

Hang Clean (20 Min to find 3 rep max)

catch in squat

Metcon (Time)

4 Rounds

6 Squat Cleans 135/95 (rx+ 155/110)

12 Box Jumps 24/20 (rx+ 30/24)