Thursday 10.12.17

Warm Up
10 empty B.B. deadlifts
10 hang power clean
10 front squat
10 push press
10 push jerk
Repeat
Then
Row 300m AFAP

Strength:
3 Attempts at 1RM Squat Clean and Jerk

MetCon:
3 Rounds
50m Farmer’s Carry (DB or KB)
20 wall balls

E: 25/15# per hand; 14/10#
F: 30/20# per hand; 16/12#
P: 40/30# per hand; 20/14#
C: 50-55/35# per hand; 30/20#

After party:
Core = 25 barbell roll outs
Competitor Extra = AMRAP 2 Minutes x 4; Rest :60; 15 Toes to Bar; Max Rep DB Snatch in remaining time DB 50/35lbs. Score is total DB Snatch

About Nikki

CrossFit 1525 coach/owner
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