8/11/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

Row 500 meters

15 pvs pass throughs

15 box step ups

15 air squats

10 pull ups

10 ab mat sit ups

Push Press (EMOM 10 mins 5 reps at 65-75%)

Metcon (Time)

60 KBS 53/35

50 box jumps 24/20

40 wall balls 20/14

30 sit ups

20 pull ups

10 ring dips

*20 minute time cap*

RX+ 30 GHD and 10 ring muscle ups. *MUST be able to do both movements to RX+