CrossFit NEi – CrossFit

Warm-up (No Measure)

500 m row

2 times through-

10 walking lunges

10 pvc pass throughs

10 ab mat sit ups

2 minutes wrist stretch and front rack stretch

Metcon (1 Rounds for reps)

20 minute death by power cleans


minute 1-1 power clean

minute 2-2 power cleans

minute 3-3 power cleans


once you cannot complete the number prescribed in the minute start back at 1 rep and climb until time is up.

**record the highest reps you complete in 1 minute

Metcon (Time)

3 rounds

20 kb swings 70/56

30 alt jumping lunges

40 sit ups