8/18/2016


CrossFit NEi – CrossFit

Miranda warm up (No Measure)

500 m row

2 times-

15 air squats

10 push ups

10 pvc pass throughs

10 box step ups

Metcon (No Measure)

10 min EMOM

Odd- 30 second handstand hold

Even- 3 ring dips

RX+ 3 handstand push ups/ 3 ring muscle ups

Metcon (Time)

400 meter run

25 wall balls

400 meter run

25 burpees

400 meter run

25 box jumps

400 meter run

25 toes to bar

400 meter run

25 kettlebell swings 53/35

*30 min time cap