8/12/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

Run 400 meters

100 jump rope singles

15 ab mat sit ups

30 second handstand hold

15 pvc pass throughs

Metcon (No Measure)

16 min EMOM

Odd- 1 rope climb

Even- 3 handstand walks

Metcon (Time)

500 meter row

50 double unders

5 toes to bar

400 meter row

40 double unders

10 toes to bar

300 meter row

30 double unders

15 toes to bar

200 meter row

20 double unders

20 toes to bar