2/10/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

10 banded good mornings

10 air squats

10 ring rows

20 sec handstand hold

10 box steps

10 dislocates

Metcon (No Measure)

18 min EMOM

1 – 30 sec plank

2 – 6 Ring Dips

3 – 12/10 Cal Row

Metcon (Time)

25 Wall Balls 20/14

20 Deadlifts 155/115

15 Box Jumps 20/14

10 Chest to Bar

5 Clean&Jerk 155/115

10 Chest to Bar

15 Box Jumps

20 Deadlifts

25 Wall Balls