Wed 8/3/16


CrossFit NEi – CrossFit

Warm-up (No Measure)

500m row

3 rounds:

15 sec up dog/down dog

10 air squats

10m bear crawl

Push Press (15 mins to find 1rm)

Metcon (Time)

“Redemption” modified

3 rope climbs

21 thrusters 115/85

2 rope climbs

15 thrusters

1 rope climb

9 thrusters
20 min cap