Wednesday, December 14 ,2016

Power CrossFit – CrossFit

Don’t forget to do your December challenge reps!

WARM-UP

2 Rounds:

10 Good Mornings (empty bar)

10 Sit-ups

10 Double Unders

200m Run

WOD

Metcon (Time)

FOR TIME:

3-9-15-21-15-9-3

Deadlifts (135/95#)

Box Jumps (24/20″)

Row for calories

STRENGTH

Front Squat

3×5

Bench Press

3×5

Power Clean

5×3

Accessory Work

Metcon (Time)

Sled Pull Sprint-Light Weight

8×20 meters

Rest 30 seconds

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