Wednesday 02.08.17

Warm Up
3 Rounds
1:00 Wall Sit
20 Air Squats
10 Ring Rows

Strength
3 Sets – 1 Snatch from floor + Max Rep Hang Snatch (above knee) @60% current 1RM Snatch; Rest 3-4 Minutes

MetCon
AMRAP 7 Minutes
20 Sit Ups
40 Wall balls

E: 20 wall balls @14/10
F: 30 wall balls @14/10
P: 16/12
C: 20/14

After Party:
Core = 3 x 20 KB russian twists (each tap = 1)
Competitor Extra = 3 Rounds; Max Set Unbroken Sumo Deadlift High Pull 95/65lbs (40 rep cap); rest 3:00

IMG_9826

About Nikki

CrossFit 1525 coach/owner
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