1/19/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

2x’s

10 Lunges

10 Dislocates

10 OHS w/pvc

10 Ring Rows

3 min Banded hip mobility

Squat Clean (4 every 2 min for 12 min)

60% of 1 rep

Metcon (Time)

5 Rounds

20 Double Unders

15 GHD’s

10 Bench Press 135/95