Friday 01.05.18

Warm Up
3 Rounds
Row 200m
10 Box Jump Overs
10 PVC Hang Power Snatches
1 – :30 HS Hold

Strength
Power Snatch Singles @65-80%; Drop and Reset
4 Rounds of :90 on; 2:30 off

MetCon
12 Rounds Alternating with a Partner
10 Thrusters
30 Double Unders
*Switch after full rounds (thrusters + DU)*

E: 55/35#; SU
F: 65/45#; 2x SU
P: 75/55#; DU or 3x SU
C: 95/65#

After Party:
Core: coach’s choice tabata
CE: Squat Snatch 4×5 @70-75%; Jog 800m or Row 1000m for Rest between sets

About Nikki

CrossFit 1525 coach/owner
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