Wednesday 01.03.18

Warm Up
Every 2:00 for 10:00
8 Burpee Box Jump Overs
8 DB Thrusters

Strength
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets

MetCon
EMOM for 20 Minutes; alternate movements
Row 250/200m
12 DB Ground to OH (2 dbs c&j)

E: Row 150/100; 15/10#
F: Row 200/150; 20/15#
P: 30/20#
C: 40/25#

After Party:
Core: coach’s choice tabata
CE: 4 Rounds = 15 Push Press 115/75lbs; 30 Pistols; Rest 2:00

About Nikki

CrossFit 1525 coach/owner
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