7/11/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

2x’s

10 Dislocates

10 Ring Rows

10 Air Squats

10 Walking Lunges

5 Pull Ups

5 min stretching/mobility

Front Squat (5@60% – 5@70% – 5@80%)

Every 3 minutes for 9 minutes (3 sets ) complete

Fran with a break (Time)

21 Thrusters 95/65

21 Pull Ups

rest 2 min

15 Thrusters 95/65

15 Pull Ups

rest 2 min

9 Thrusters 95/65

9 Pull Ups
The goal with the rest is to go full out and try unbroken