Wednesday 11.08.17

Warm up
Shoulder mobility
AMRAP 6
4 Push Ups
8 PVC OHS
20 Double Unders

Strength
Push Press 4×2 @ 90%

MetCon:
10 Rounds
2 Bar Muscle Ups
8 Burpees to 6″ Target
16 DB Overhead Squats (Alternate Arms Each Round)
Rest :30

E: 20/12-15#
F: 30/20#
P: 40/25#
C: 50/35#

After party:
Core = 40 sledge swings
CE = Sled Push Sprint – Light Weight 50ft’ x 8 Rest as needed

About Nikki

CrossFit 1525 coach/owner
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