Wednesday 12.06.17

Warm Up
3:00 Plank Hold
50 Double Unders
3:00 Plank Hold
*Accumulate 3:00 by any means necessary

Strength
Find 1RM Snatch Complex:
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat

MetCon
For Time
40 Pull Ups
40 Thrusters
40/30 Calorie Row

E: ring rows 35!5#; cals 30/20
F: thicker bands 55/35#
P: thinnest band 65/45#
C: 75/55#

After Party:
Core: 5 x 50’ OH barbell carry (moderate load)
CE: AMRAP 2:00 x 3; Rest :60 = 20 Box Jump Overs 24/20″ + Max Atlas stone Cleans in remaining time 150/100lbs

About Nikki

CrossFit 1525 coach/owner
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