7/31/2017


CrossFit NEi – CrossFit

Warm-up

Run 400m

10 Air Squats

10 Dislocates

10 KBS

10 Push Ups

10 Wall Balls

3min banded shoulder mobility

Metcon (AMRAP – Rounds)

8min EMOM

7 Power Cleans + 1 Jerk 115/80

6 PC + 2 Jerks

5 PC + 3 Jerks

4 PC + 4 Jerks

3 PC + 5 Jerks

2 PC + 6 Jerks

1 PC + 7 Jerks

8 PC + 1 Jerks

Metcon (Time)

3 Rounds

10 Thrusters 95/65

20 KBS 53/35

10 Front Squats 95/65

20 Push Ups

10 Power Snatch 95/65

20 Wall Balls 20/14

10 Pull Ups