Monday, February 20, 2017

Power CrossFit – CrossFit

WOD

WARM-UP

500 meters row or 400 meter run

Do warm up sets of each movement until you work up to your desired weight. GOOD FORM PEOPLE! 🙂

3 WISE MEN TRIBUTE (AMRAP – Rounds and Reps)

“Jeremy”

AMRAP IN 4 minutes:

5 Hang Squat Snatch

-RX=135/95

-Scaled=95/65

10 Burpees over the bar

REST 2 MINUTES THEN

“Ben”

AMRAP IN 4 minutes:

10 Power Cleans

-RX=135/95

-Scaled=95/65

20 Pull-ups

REST 2 MINUTES THEN

“Beau”

AMRAP IN 4 minutes:

15 Box jump overs

-RX=24/20″

-Scaled=24/20″

30 Wallballs (20/24#)

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