Wednesday, October 5, 2016

Power CrossFit – CrossFit

Warm-up (No Measure)

ROMWOD 10/5/2016

Bound Angle 4 Minutes

45 Second Rest

Happy Baby 2 Minutes

30 Second Rest

Dragon 4 Minutes Each Side

Rest 45 Seconds

Puppy Dog 2 Minutes

WOD

Metcon (Time)

4 rounds

400 meter Row

8x Knees to elbows

8x Deadlifts (135/95#)

8x Burpees

8x KB Swings (1.5/1pd)

8x Pull-ups

STRENGTH

2 Position Clean

1. From High Hang

2. From Low Hang
1×5@40%

1×5@50%

1×3@60%

6×1@65%

Deadlift

3×5@70%

Accesory work your choice

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