5/10/2017


CrossFit NEi – CrossFit

Metcon (No Measure)

Don’t be scared…This can be as simple or as hard as you want it. Let’s push ourselves just a little!!!

Warm-up

Run 400

10 Air Squats

10 Dislocates

5 Ring Rows

5 Push Ups

5 Pull Ups

3min banded hip/shoulder

Metcon (3 Rounds for time)

3 Rounds

4 jerks 135/95

5 Front Squats 135/95

6 Power Cleans 135/95

20 Pull Ups

25 Push Ups

30 Sit Ups

rest 3 min between rounds

OR

RX+

3 Rounds

4 jerks 155/105

5 Front Squats 155/105

6 Power Cleans 155/105

40 Pull Ups

50 Push Ups

60 Sit Ups

rest 3 min between rounds

Woehlke (3 Rounds for time)

3 Rounds Each for time:

4 Jerks, 185#

5 Front Squats, 185#

6 Power Cleans, 185#

40 Pull-ups

50 Push-ups

60 Sit-ups
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here