9/9/2016


CrossFit NEi – CrossFit

Miranda warm up (No Measure)

2 times-

15 air squats

10 push ups

10 pvc pass throughs

10 pvc overhead squats

10 pvc snatch balance

banded hip mobility

Hang Power Snatch (Take 20 minutes to find a 1 rm)

Metcon (Time)

3 rounds

500 m row

15 push press 95/65

10 pull ups

5 burpees over bar

*100 meter run penalty for dropping the bar in the push press, choose weight accordingly