9/29/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

500 meter row

2 times-

15 pvc pass throughs

15 pvc overhead squats

15 box step ups

30 second handstand hold

Overhead Squat (10@50%, 8@60%, 6@65%, 4@75%, 2@85% )

Metcon (Weight)

20 min EMOM

odd- 20 double unders

even- 4 weighted box step ups 95/65
2 per leg, the step ups are done with the barbell in the back rack position