8/31/2017


CrossFit NEi – CrossFit

Warm-up

High Knees

Butt Kickers

Frankensteins

10 Dislocates

10 KBS

10 Ring Rows

3 min banded shoulder mobility

Metcon (No Measure)

12 Min EMOM

odd : 5-10 Pull Ups (your hardest version)

even: 10-20 Double Unders

Metcon (AMRAP – Reps)

10 Rounds

1 Minute of Row – calories

15 Seconds rest

30 Seconds of Hang Cleans 135/95

15 Seconds rest

Total is # of calories and Hang Cleans