Friday 07/07/2017

NewEra CrossFit – WOD

Warm-up

NECF Warm-up 5’s (No Measure)

2 Minute run, bike or row

5 ring rows

5 push ups

5 sit ups

5 squats

5 pull ups (strict)

5 wall walks

5 GHD sit ups

5 OHS with PVC

5 pull ups (kipping)

5 HSPU

5 toes to bar

5 OHS with empty bar

Open-Performance-Fitness

OPF: Metcon (Time)

3 Rounds:

75 DU

50 Air Squats

25/18 Calorie Row