Power CrossFit – CrossFit
EMOM: Metcon (Weight)
Odd Minutes: 5 GI Janes (Burpee Pull Up)
Even Minutes: Death By 2 Bear Complex Ladder
RX Dudes: 95/115/135/155/175 etc.
RX Chicks: 55/65/75/85/95/105 etc.
(Don’t use all the 10’s set up your weights before and use bigger weights first)
Once you can’t complete the 2 Bear Complex in the minute the last weight you were able to complete is your score.
Rest 2 Minutes then Assault Bike Intervals
Assault Bike Intervals (10 Work/20 Rest) (Calories)
10 Seconds Work
20 Seconds Rest
8 Intervals (4:00 Minutes)