6/12/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

2x’s

10 dislocates

10 OHS w pvc

10 ring rows

10 wall balls

3min shoulder mobility

Squat Snatch (20 min to find 1 rep max)

Metcon (Time)

3 Rounds

21 Power Snatches 115/80

15 Toes to Bar

9 Chest to Bar
20 min Time Cap

rx – 15 min Time Cap