3/15/2017


CrossFit NEi – CrossFit

Warm-up

Row 1000m – casual

2x’s

10 air squats

10 banded good mornings

10 push ups

ab mat hamstring stretch

5 min stretching

Metcon (No Measure)

Every 90 sec for 5 sets

10 Unbroken Wallballs
10 Burpee Penalty if set is NOT unbroken

Metcon (Time)

30 Double Unders, then…

12/9/6

Bar Facing Burpees

Deadlift 225/155

then…

9/6/3

Squat Cleans 135/95

HSPU

Then 30 Double Unders