CrossFit NEi – CrossFit

Warm-up (No Measure)

Row 500


10 squats

10 dislocates

10 ohs with pvc

3min mobility of choice

Back Squat (15min 3-3-3-3-3)

warm up…all sets of 3 should be heavy/working sets. Probably not a big jump from 1st set and last set.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 cal row

15 toes to bar

10 wall balls 20/14