Wednesday, November 9, 2016

Power CrossFit – CrossFit

Warm up (No Measure)

Row 1,000 meters

50 Double unders

WOD

Metcon (Time)

3 rounds

Run 400m

40x Walking lunge steps

30x Sit ups

20x Push ups

10x Burpees

STRENGTH

Front Squat

2×5@ Empty Bar

1×5@30%

1×3@45%

1×2@60%

3×5@75%

Strict Press

2×5@ Empty Bar

1×5@40%

1×3@50%

1×2@60%

5×3@75%

Deadlift

2×5@30%

1×3@45%

1×3@50%

1×5@75%

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