1/31/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

2x’s

10 dislocates

10 ohs w/pvc

5 pull ups

3min shoulder or hip mobility with band

Metcon (No Measure)

10 min EMOM

odd – 3 MU or 5 Prog

even – 6 Pistols or 10 Prog

CrossFit Open 15.2 (AMRAP – Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 OHS 95/65

   10 CTB pull-ups

From 3:00-6:00

   2 rounds of:

   12 OHS

   12 CTB pull-ups

From 6:00-9:00

   2 rounds of:

   14 OHS

   14 CTB pull-ups

Etc., following same pattern until you fail to complete both rounds.