12/16/2016


CrossFit NEi – CrossFit

Warm-up

Row 500

20 Jumping Jacks

10 Dislocates

10 OHS w/pvc

5 min mobility

Metcon (Weight)

10 min emom

odd – 12/10 cal bike

even – 1 arm db row (5/arm)

Metcon (Time)

5 rds

10 Hang power Snatches75/55

20 Jump alt Lunges

10 Ring Dips