Monday 02.12.18

Warm Up
15-12-9
Bar Facing Burpees
Light Deadlifts

MetCon 1
AMRAP 12 Minutes
30 Air Squats
10 Power Cleans
5 Bar Muscle Ups

E: 85/55#; 5 jumping c2b pull ups
F: 105/65#; 5 c2b pull ups (assisted)
P: 135/95#; banded
C: 155/105#

MetCon 2
Every 2:00 for 20 Minutes
10 Double DB Snatch 50/35s
10 Burpees to a 6″ Target

E: 20/10#; reps 10/6
F: 30/15#; reps 10/8
P: 40/25#
C: 50/35#

After Party:
Core: stretch & mobility
CE: Bike 500m x 8, Rest :60

About Nikki

CrossFit 1525 coach/owner
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