Mon 4/11/16


CrossFit NEi – CrossFit

Warm-up (No Measure)

500m row

3 rds with barbell

5 power cleans

5 front squats

5 push-ups

Hip mobility

Metcon (Weight)

12 min EMOM

1 squat clean, 2 front squats @70-75% of 1rm

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

7 ring dips

11 power cleans 135/95#

14 wall-balls 20/14#

200m run
Cash Out:

3 rounds

15 v-ups

30 second plank

45 bicycle kicks