6/07/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

2x’s

10 Dislocates

10 Push Ups

10 Walking Lunges

10 Ring Rows

10 Russian Twist w/kb

Bench Press (5 rep max – 10@55%, 10@65%, 5@70%,5@75%,5@80-85%)

Your 5 @ 80-85% should be a 5 rep max

Metcon (Time)

4 Rounds

20 db power snatches 50/35 (alternating)

20 double unders (3:1)

20 overhead lunges 45/35 (stationary)

20 double unders (3:1)