Wednesday, November 16, 2016

Power CrossFit – CrossFit

If you ever think we are getting “soft” then do everything I program:) Happy Hump DAY!!! WOOOOOHOOOOOO!!!!!!!!

Warm up (No Measure)

Row 1,000 meters

50 Double unders

WOD

Cash in pistols for all! Scale them ya’ll! Do not avoid them! 2 sets of max reps. Come on fam!

Metcon (Time)

3 ROUNDS:

20 Back Extensions

400 Meter RUN

20 Wallball Sit-ups (20/14#)

STRENGTH

Refer to your spreadsheet for percentages. If you do not have a special sheet 🙂 THEN GET ONE!!!!!!!!

Front Squat (3×5)

Bench Press (3×5)

Power Clean (5×3)

ROMWOD

#favoritepart #restandreflect #prthatshit

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