Friday 08.11.17

Warm Up:
Run 400m
then
15-12-9
Empty Bar Thrusters
Shoulder Kips
Empty Bar Split Jerks

Strength:
Find 1RM Jerk from Rack

MetCon:
“Fran”
21-15-9
Thruster
Pull Ups

E: 55/35#; jumping pull ups
F: 65/45#; thicker band
P: 75/55#;thinnest band
C: 95/65#

After Party:
Core = tabata alternating hollow rocks/super mans
CE = 100 Bar Facing Burpees

About Nikki

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