Friday, 20, 2017

Power CrossFit – CrossFit

WOD

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.

Metcon (AMRAP – Reps)

On a 15 minute clock:

21-15-9

-Front Squat (135/95#)

-T2B

MAX Rep Shoulder To Overhead (135/95#) with remaining time.

*Score total S2OH reps completed.

Run, Row, Ski 1 mile or Assault bike 3 miles

Metcon (Time)

Pick your GOAT out of the 4 listed above.

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