Friday 06.16.17

Warm Up
4 Rounds
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

Strength
15:00 to Find 2RM Bench Press

MetCon
AMRAP 25 Minutes
Row 300/250m
21 Overhead Squat
21 Pull Ups

E: 45/15#; ring rows or kipping jumping
F: 55/35#; thicker band
P: 65/45#; thinnest band
C: 95/65#

Find a 2RM bench, give your athletes like 15 minutes to do so because a LONG workout follows. OHS and Pull Ups should stay 3 sets or less the entire WOD.

After party:
Core – 3 x 15 plate crunches
CE – 4 Rounds: 10 Deadlift 225/155lbs + 10 Toes to Bar, Rest :60

About Nikki

CrossFit 1525 coach/owner
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