Friday 11.10.17

Open Gym 3:30-6:30 (in addition to scheduled classes)

Warm up
Pick 1:
Row 1K
Run 800m

10:00 Skill Work:
Pistols

MetCon – cap at 30:00
Teams of 2 – split work as needed:
Row 50 calories
50 burpees
50 KB swings

Then, 2 rounds of
Row 40 calories
40 team burpees
40 KB swings

Then, 3 rounds of
Row 30 Calories
30 team burpees
30 KB swings

E: cals 30/20/10; 30/20#
F: cals 30/20/10; 40/25#
P: 45/30#
C: 54/35#

After party:
Core = mobility/stretch
CE = 7×3 Pull Overs on Bar

About Nikki

CrossFit 1525 coach/owner
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