6/26/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

10 Air Squats

10 Walking Lunges

10 KBS

10 Pull Ups

3 min Banded Hip Mobility

Back Squat (7@60%, 5@70%, 3@80%, 1@90%)

Metcon (Time)

3 Rounds

800m run

21 Power Cleans 155/105

25 min TIME CAP
Scale Options:

1. Scale the run

2. Scale the weight (trying to get faster)

3. Lift hvy but 15 reps (trying to get stronger)