5/05/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

2x’s

10 Air Squats

10 Dislocates

10 Step Ups

Bearcrawl

2 Wall Walk Ups

3min mobility

Push Press (14min emom)

Odd – 3 Push press (same weight 80-85%)

Even – 10 GHD’s (3-10 – be careful)

Metcon (Time)

12-9-6

Power Cleans 155/105

Box Jump Overs 24/20

*250m row after each round