2/28/2017


CrossFit NEi – CrossFit

Warm-up

400m run

2x’s

10 dislocates

10 step ups

5 pull ups

10 shoulder shrugs w/bar

Power Clean (20min to find 1 rep max)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

10 Box Jumps 24/20

8 Ring Rows

10 Weighted Sit Ups

rest 90 seconds

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 Box Jumps 24/20

8 Pull Ups

10 GHD’s

rest 2 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Box Jumps 24/20

8 Chest to Bar

10 Russian Twist 35/25