Thursday, June 16

CrossFit NEi – CrossFit

Warm-up (No Measure)

20 m high knees

20 m butt kickers

20 ring rows

20 second handstand hold

20 air squats

3 mins hip mobility

Warm up deadlift, hang power clean, front squat and jerk with barbell.

Metcon (AMRAP – Reps)

Max effort kipping pull ups without coming off of the bar

Metcon (Weight)

Take 15 minutes to build to a heavy complex of a clean (power or full), front squat and jerk. Once you have found your heavy take 70% and and complete 1 complex every 90 seconds for 8 rounds.