10/21/2016

Power CrossFit – CrossFit

WOOHOO!!!!! The Deep South Shootout is this weekend! Good times for family and friends!

Deep South Shootout Competitors

Get your mind right and remember that this is just another workout! Ok, it’s a few workouts… but whatever. Let’s have fun and NOT FINISH LAST ALEX 😉 #bayoufries #HakunaMasquata #chubbymommies #nobodycareswork #powercrossfit

WOD

Warm up (No Measure)

Row 1,000 meters

50 Double unders

Metcon (Time)

4 ROUNDS:

400 meter Run

10 Pull-Ups

400 meter Run

20 Air Squats

Rx Plus-20# weighted vest

STRENGTH

Squat Snatch

1×3@50%

1×3@60%

1×3@70%

3×3@80% until failure

Strict Press

6×3@70%

Accessory Work

Metcon (Time)

4 Rounds: AHAP

20m Farmers Carry

20m Yoke Carry

20m Farmers Carry

Rest 2 Minutes

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