Monday 06.19.17

Warm Up
Weakness Warm Up = Row 2k or run 1 mile

Strength
EVery :90 for 10 rounds = 1 Squat Clean and Split Jerk 80%+ 1RM

MetCon
4 Rounds
8 Power Cleans
18/14 Calorie Row

E: 65/45#
F: 95/65#
P: 155/105#
C: 185/125#

For the 4 Round AMRAP that follows PC should be fast singles or TnG. This one should hurt the lungs!

After party:
Core – GHD KB oblique crunches 3 x 10 per side
CE – Run 100m x 12; Walk back to starting line for rest

About Nikki

CrossFit 1525 coach/owner
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