8/29/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

500 m row

15 air squats

15 pvc pass throughs

5 minutes front rack stretch, wrist stretch, banded hip mobility

Back Squat (3,3,3,3,3)

Take ten minutes to warm up to your starting set of 3. Work up to a heavy set of 3, record your heaviest. 90 seconds between sets.

Metcon (Time)

3 rounds for time

21 cal row

15 power cleans 95/65

9 front squats 95/65