Friday 12.01.17

Warm Up:
6 Rounds
:30 Goblet Squat Hold
:30 Max Reps Air Squat
:30 Rest

Strength:
Find 1RM Front Squat

MetCon:
For Time with 10:00 cap
40 Burpee Box Jump Overs 24/20″
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups
Score = time or (-reps remaining)

E: 12/45# plate; 55/35#; kipping jumping
F: 16/12#; 65/45#; kipping or banded c2b
P: 20/16#; 75/55#; c2b
C: 24/20#; 115/75#

After party:
Core = 30 bb side bends (L/R = 1)
Competitor Extra =
40 Minute Run; Run out 20 minutes, Run back 20 minutes
Two part test:
Total distance covered and How close you get to the start point at the end

About Nikki

CrossFit 1525 coach/owner
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