11/15/2016


CrossFit NEi – CrossFit

Warm-up

run 400/row 500

2x’s

10 step ups

10 dislocates

10 kb swings

3min banded shoulder

Push Jerk (5-5-5-5-5)

Metcon (Time)

5 rounds

12 cal row

9 box jumps

6 toes to rings