Wednesday, December 28, 2016

Power CrossFit – CrossFit

Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WOD

Metcon (AMRAP – Reps)

10:00 to complete:

-800 meter run

Remaining time AMRAP:

-Thrusters

Score = total reps

RX PLUS (135/95)

RX (95/65)

Scaled (65/35)

STRENGTH

Front Squat

3×5

Bench Press

3×5

Power Clean

5×3

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