11/9/2016


CrossFit NEi – CrossFit

Warm-up

row 500 or run 400

2x’s

10m bear crawl

10 push ups

10 wall balls

10 ohs w/pvc

Bench Press (10 reps every 2 min – 5 sets)

Metcon (Time)

50 box jumps 24/20

50 thrusters 45/35

50 double unders

50 sit ups

50 push ups

50 ohs 45/35

50 mb push press 20/14 – 10’/9′