Friday 01.12.18

Warm Up
EMOM 12:00
1: 12 Wall Balls
2: DB Box Step Ups
3: 5 Strict Pull Ups

Strength
Push Jerk 5×3 @ 85%

MetCon
15 Power Snatch
30 Sit Ups
12 Power Snatch
24 Sit Ups
9 Power Snatch
18 Sit Ups

E: 55/35#
F: 65/45#
P: 95/65#
C: 115/75#

After Party:
Core: 3 x 10 barbell roll outs
CE: 3 Rounds: :90 Max Box Jump Overs 24/20″, :30 Rest; :90 Power Snatch 95/65lbs, :30 Rest

About Nikki

CrossFit 1525 coach/owner
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