12/9/2016


CrossFit NEi – CrossFit

Warm-up

row 500m

10 air squats

10 dislocates

10 ohs with pvc

10 pp with pvc

3min banded hip/front rack

Front Squat (10min emom x2 (80-90%))

Metcon (Time)

3rds

run 400

20 Squats

20 Push Press 115/85

20 GHDS