Thursday 07/06/2017

NewEra CrossFit – WOD

Warm-up

New Era Warmup #2 (No Measure)

400 meter jog

Then 3 rounds of:

3 Wall walks

5 strict pull ups

5 strict toes to bar

10 push ups

10 air squats

10 PVC good mornings

10 PVC thrusters

15 sit ups

Open-Performance-Fitness

OPF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Toes-to-Bar

15 Hand Release-Push-ups

150m KB Farmers Carry (70’s/53’s)