12/02/2016


CrossFit NEi – CrossFit

Warm-up

Run 400/Row 500

2x’s

bear crawl

crab walk

spider man

10 shoulder shrugs with bar

Hang Power Clean (8min emom – 5reps)

Metcon (Time)

50 pull ups

run 400

50 push ups

run 400

50 sit ups

run 400

50 kb swings 53/35

run 400

50 air squats