10/03/2017

CrossFit NEVO – CrossFit

1: Metcon (Time)

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)
Performance- 20 DU, (95/65)

Fitness- 90 Singles, (75/55)

RxPlus- (135/95)

E1: Handstand Push-ups (Max Strict Handstand Push-up)

E2: Metcon (Time)

Row Conditioning

On the minute x 6: 40 seconds on / 20 off

Rest 1:00

On the minute x 4: 40 seconds on / 20 off

Rest 1:00

On the minute x 2: 40 seconds on / 20 off

*Monitor set to Calories

E3: Metcon (No Measure)

For Quality:

21-18-15-12-9

Weighted Med-ball GHD Sit-Ups (14/10)

Weighted Hip Extensions (25/15)




Leave a Reply

Your email address will not be published. Required fields are marked *

No WOD available
No WOD available
No WOD available