Thursday 01.11.18

Warm Up
AMRAP 8
10 Calorie Row
10 Good Mornings w/ light weight
10 Light Front Rack Lunges

Strength
Deadlift 12-12-12 *Heavier than week 2*

MetCon
5 Rounds
21 Alternating DB Snatch
9 Burpees
9 Chest to Bar

E: 20/10#; ring rows
F: 30/15#; banded pull ups
P: 40/25#; chin over bar
C: 50/35#

After Party:
Core: 40 landmines
CE: 3 Rounds: 5 Muscle Ups + 50′ HS Walk + 5 Squat Clean and Jerk 185/125lbs

About Nikki

CrossFit 1525 coach/owner
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