Tuesday 05.16.17

Warm Up
21-15-9
Empty Bar Thrusters
Calorie Row

Strength:
Push Jerk 5×3
Perfect reps only. Triples can be successfully done between 60 and 90%

3 Rounds
Run 800m
14 Hang Power Cleans

E: 64/45#
F: 75/55#
P: 115/75#
C: 135/95#

After Party
Core = 3 X 20 Russian KB Twists
Competitor Extra =
EMOM for 7 Minutes = 7 Strict Ring Dips (Add DB between legs if increased difficulty is needed)

About Nikki

CrossFit 1525 coach/owner
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