8/07/2017


CrossFit NEi – CrossFit

Warm-up

Run or Row

10 Air Squats

10 Dislocates

10 OHS w/pvc

10 Ring Rows

3 min banded hip mobility

1 Power Clean + 1 Front Squat +1 Jerk (20 min to find heavy)

1 Power Clean + 1 Front Squat +1 Jerk

Metcon (Time)

3 Rounds

8 Power Clean & Jerks 155/105

40 Air Squats

80 Double Unders 3:1