9/16/2016


CrossFit NEi – CrossFit

Miranda warm up (No Measure)

500m row

2 times-

10 ring rows

10 pvc pass throughs

10 pvc OHS

10 push ups

3 mins banded shoulder mobility

Warm up to your OHS weight

Sumo Deadlift (take 20 mins to find a 1 rep max)

Metcon (Time)

21-15-9

burpees over the bar

overhead squats 95/65

chest to bar pull ups