6/16/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

10 Air Squats

10 Walking Lunges

10 Ring Rows

10 Wall Balls

10 Step Ups

3 min banded hip mobility

Hang Clean (12 Min EMOM)

Odd – 3 Hang Squat Cleans @ 80%

Even – 6 Strict Toes to Bar

Metcon (AMRAP – Reps)

90 sec each for max reps

Wall Balls 20/14

Box Jumps 24/20

Push Press 115/80

Hang Power Cleans 135/95

Cal Row

Rest 2 min between each movement