Friday 10.06.17

Warm Up:
Shoulders mobility
then
4 Steady Rounds
10 KB Taters 53/35lbs
Run 100m

Strength – compare to 08/16
Find a 3RM Deadlift

MetCon – compare to 08/08
“Amanda”
9-7-5
Muscle Ups
Squat Snatch

E: jumping pull ups + box dips; 55/35#
F: band asst C2B or chin over bar + band asst ring dips (9+9, 7+7, 5+5); 65/45#
P: C2B + ring dips (9+9, 7+7, 5+5); 95/65#
P+: 5-3-1 ring mu or 9-7-5 bar MU/115/75#
C: 135/95#

After Party:
Core = 4 x :30 weighted plank holds AHAP
CE =Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

About Nikki

CrossFit 1525 coach/owner
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