Monday 02.13.17

Warm Up
4 Rounds
10 PVC Pass Throughs
10 PVC Hang Power Snatch
10 Sit Ups
:30 Air Squat Hold in bottom

MetCon 1:
3 Rounds
25 Power Snatches
25 Toes to Bar

E: 15 reps 55/35#; 15 reps straight leg med ball sit ups
F: 55/35#; hanging knee tucks
P: 65/45#; t2b attempts
C: 75/55#

MetCon 2:
AMRAP 4:00 x 3; 2:00 rest
1 Squat Clean
1 Muscle Up
2,2,3,3…
Start at 1&1 each AMRAP

E: 65/45#; ring MU transitions
F: 95/65#; ring MU transitions
P: 135/85#; jumping ring MU or banded ring transitions
C: 155/105#; ring MU

After Party:
Core = stretch * mobility
Competitor Extra = Row 200m x 10; Rest :30

IMG_9923

About Nikki

CrossFit 1525 coach/owner
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