Monday 12.04.17

Warm Up
AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar

Strength
Find 1RM Misfit Clean Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

MetCon
AMRAP 10 Minutes
Run 200m
12 HSPU
9 Hang Power Snatch

E: seated DB press; 35/15#
F: 2+ ab mat or box HSPU; 55/35#
P: 1 ab mat; 65/45#
C: 75/55#

After Party:
Core: 3 x 10 knees to elbows
CE: For Time Row 2K

About Nikki

CrossFit 1525 coach/owner
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