Wednesday 06.14.17

Warm Up
2 Steady Rounds
25 Push Press w/ Empty Bar
15 Burpee Box Jump Overs

Strength
Find 3RM Sumo Deadlift – NO BOUNCE

MetCon
3 Rounds
2 Rope Climbs or 10 Strict Pull Ups (athlete’s choice)
12 Burpee to 6″ Target
16 DB Snatch

E: jumping pull ups; 25/15#
F: climb from seated to standing or thicker band; 30/20#
P: climb to halfway or smallest band pull ups; 40/25#
C: 50/35#

After party:
Core – 2:00 accumulated v-up position
CE – For total time: 2 Rounds – 60 Double Unders + 15 Clean and Jerk 135/95lbs, Rest 2:00, 2 Rounds – 40 Double Unders +10 Clean and Jerk

About Nikki

CrossFit 1525 coach/owner
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