4/27/2017


CrossFit NEi – CrossFit

Warm-up

3 min Jump Rope

10 Walking Lunges

10 Dislocates

10 Ring Rows

10 Dips

10 Push Press w/db

Split Jerk (10EMOM – 3rds@65%, 3rds@75%, 2rds@80%, 2rds@85%)

Push Jerk (10EMOM – 3rds@65%, 3rds@75%, 2rds@80%, 2rds@85%)

Metcon (Time)

3 Rounds

3 Bar Muscle Ups (2:1 prog)

6 Jump Alt Lunges

9 DB Push Press 45/35

12 Cal Row