Wednesday 01.10.18

Warm Up
10 Rounds
3 Snatch Grip Behind the Neck Push Press
3 Back Squats

Strength
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets

MetCon
AMRAP 2 Minutes x 4, Rest 2:00
DB Thrusters
Max Double Unders in remaining time
Score = total DU

Thrusters
R1 – 18
R2 – 15
R3 – 12
R4 – 9

E: 20/10#; SU
F: 30/15#; SU
P: 40/25#
C: 50/35#

After Party:
Core: 100 sledge swings
CE: L-Sit Hold on Rings; 4 Max Effort Holds; Rest 2-3 Minutes

About Nikki

CrossFit 1525 coach/owner
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