12/13/2016


CrossFit NEi – CrossFit

Warm-up

Run 400 or row 500

5 pull ups

5 push ups

10 dislocates

10 banded good mornings

10 ab mat hamstring drills

3 min mobility

Push Jerk (25 min to find heavy 1)

Metcon (Time)

2 rds

10 Cal row

10 Deadlifts 275/195

20 Cal row

15 Deadlifts 225/155