5/02/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

10 Dislocates

10 Push Ups

10 Air Squats

2x’s

5 Wall Balls

5 Strict Pull Ups (use band if needed)

5 KBS

10 Cal on bike

Squat Clean (15min to find heavy squat clean)

Metcon (Time)

3 Rounds

15 Wallballs 20/14

12 Pull Ups

9 Clean & Jerks 155/105