CrossFit NEi – CrossFit

Warm-up (No Measure)

Run 400 meters

2 times through:

15 banded good mornings

10 box steps ups

3 minutes banded shoulder stretch

Metcon (Weight)

10 min EMOM-

Every minute perform 3-5 weighted pull ups
If you do not have weighted pull ups do strict pull ups, if you do not have strict pull ups work on 20 second negatives from the top of the bar.

Metcon (Time)


3 rounds

500 m row

12 body weight deadlifts

21 box jumps 24/20