10/5/2016


CrossFit NEi – CrossFit

Metcon (Time)

21-15-9-15-21

Box Jumps 24/20

Calorie Row

Back Squat (5,5,5,5,5)

Start at about 50% of 1rm and build to a heavy set of 5

Warm-up (No Measure)

400 meter run

2 times through-

15 box step ups

15 air squats

2 minutes banded hip mobility