Tuesday – December 29, 2015

Posted: December 28, 2015 by CrossFit NE Georgia in Workouts

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“For nothing will be impossible with God” Luke 1:37

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (4×1 @ 90%)

Push Jerk (3×5 )

Increase weight each set

Metcon

Metcon (Distance)

10 Rounds

1 min SPRINT on the Rower

*Goal = 3000m*
***Penalty = 1 Burpee for every 5m under 3000m***

Completed your 1 min. row between sets on weightlifting (whenever a rower is available) or after all of your sets on weightlifting.

REMEMBER TO WRITE DOWN YOUR METERS ROWED AFTER EACH ROUND/MINUTE.

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