Thursday 05.18.17

Warm Up
4 Rounds
1:00 Goblet Squat Hold
Back Rack Empty Bar Duck Walk
25′ Forward
25′ Backward

Strength:
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

MetCon:
For Time
50 Lateral Bar Burpees
30 Front Squats
15 Ring Dips

E: 55/35#; box dips
F: 95/65#; thicker band
P: 135/95#; thinnest band
C: 185/125#

After Party
Core = Tabata Side Plank Holds
Competitor Extra = 3 Rounds Row 1k/800m 7 Bar Muscle Ups Rest 2:00

About Nikki

CrossFit 1525 coach/owner
This entry was posted in WOD and tagged , , , , , . Bookmark the permalink.