Tuesday 12.01.15

WARM-UP
PVC Mobility
Row 250m
15 Empty BB Good Mornings
15 Money Makers
7 KB Shoulder Press each arm
15 Sit-ups

OLY
6 X 1 Snatch Complex
Snatch Deadlift + High Hang Snatch

METCON
25-20-15-10-5
Burpee Box Jump Overs
5-4-3-2-1
Rope Climbs

E: 12″/45# Plate; Ring Rows + Air Squats
F: 16/12″; Banded Strict Pull-ups + Air Squats
P: 20/16″; Strict Pull-ups + Air Squats
C: 24/20″

AP: 3X10 Banded PVC Straight Arm Lat Pull-Downs

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About Nikki

CrossFit 1525 coach/owner
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