Thursday 01.04.18

Warm Up
AMRAP 7:00
12 Goblet Squats
12 Russian Swings
12 Ring Rows

Strength
ack Squat
30 – 1 – 20 – 1 – 10 – 1
singles at same weight (heavy); record single load

MetCon
AMRAP 20 Minutes
12 Burpees to 6″ Target
12 Power Snatch
12 Pull Ups

E: 35/15#; jumping
F: 55/35#; thicker bands
P: 65/45#; thinnest bands
C: 75/55#

After Party:
Core: coach’s choice tabata
CE: 3 Rounds = 10 Push Ups + 10 Deadlift 225/135lbs + 10 Pull Ups + 10 Deadlift ; Rest 2:00

About Nikki

CrossFit 1525 coach/owner
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