Wednesday 02.15.17

Warm Up
18-15-12
Calorie Row
Kettlebell Swing

Strength:
4 Rounds; 1 Minute on 3 Minutes off Squat C&J @ 65% 1RM

MetCon:
3 Rounds
21 Bar Facing Burpees
15 Kipping HSPU
9 Overhead Squats

E: seated DB press; 55/35#
F: box hspu; 65/45#
P: ab mat asst; 95/65#
C: 135/95#

After Party:
Core = 3×10 Weighted GHD Sit-ups & Back Extensions
Competitor Extra = 3 Rounds Max Set Unbroken Push Jerks 135/95lbs (25 rep cap per set); rest 2:00

IMG_9964

About Nikki

CrossFit 1525 coach/owner
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