7/14/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

Row 500 meters

2 times through:

10 pvc pass throughs

10 push ups

10 ab mat sit ups

Metcon (No Measure)

EMOM for 10 minutes 15 GHD

**only if you have done 150 in a day, scale as needed**

Metcon (Time)

7 rounds for time

15 bench press 135/95

20 cal row