10/19/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

run 400/row 500

10 banded good mornings

10 pvc dislocates

10 sit ups

10 ring rows

Split Jerk (3-3-3-3-3)

20 min

Metcon (Time)

5 Rounds

1 Rope climb

12 Toes to bar

1 Rope Climb

12 Deadlifts 185/125
3:1 rope prog or 1/2 climbs