4/26/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

10 Air Squats

10 Ring Rows

10 KB Swings

10 Goblet Squats

10 Push Ups

10 KB Swings

3min mobility

Mini Murph (Time)

800m run

then

10rounds

5 Pull Ups

10 Push Ups

15 Air Squats

then

800m run
RX+ – 20lb vest

30min time cap

Metcon (No Measure)

10min Work on a weakness