1/18/2017


CrossFit NEi – CrossFit

Warm-up

3 min Jump Rope

5 pull ups

5 push ups

10 squats

3 min mobility

Metcon (Time)

5 rounds of Cindy
5 PullUps

10 Push Ups

15 Air Squats

Metcon (Calories)

4min AMRAP

3 rounds:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie row

rest 4 min

4min AMRAP

2 rounds:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie row

rest 4 min

4min AMRAP

1 rounds:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie row
Rx 95/65

Rx+ 135/95