Wednesday 10.11.17

Warm Up:

20 reps

Strength:
In 15 Minutes
Find 1RM Push Press

MetCon:
Every 3 Minutes until failure
Run 200m
12 Thrusters
3 Pull Ups
Rest remainder
Increase Pull Up reps by 3 each interval

E: 35/15#; jumping
F: 55/35#; thick band
P: 65/45#; thin band
C: 75/55#

After party:
Core = 10 tire flips AHAP
Competitor Extra =
In a 10 minute window Complete 3 sets of HSPU for max total reps

About Nikki

CrossFit 1525 coach/owner
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