12/20/2016


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

10 air squats

10 hip extensions

10 kb swings

banded shoulder stretch

Metcon (No Measure)

12 min EMOM

0dd 30 Battle Rope

Even 3-15 GHDS

Metcon (Time)

Row 750m

50 DB Snatches 40/30

Row 500m

35 DB Snatches 40/30

Row 250m

20 DB Snatches 40/30