10/22/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

Run 400 or Row 500

5 pushups

10 air squats

10 PVC pass throughs

30 second handstand hold

(2 times through)

2 min hamstring stretch

2 min calf stretch

Metcon (Time)

Row 500m

Run 400m

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Clean and Jerk (95/65)

10 Burpees over the bar