Tuesday, March 14, 2017

Power CrossFit – CrossFit

Oh happy day! GOD gave me a beautiful gift 12 years ago! Happy birthday to Evan and happy Tuesday to all!

WARM-UP

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

Metcon (Time)

3 ROUNDS:

-20 Wallballs (20/14#)

-400m Run/500m Row/20 calorie bike (pick one)

-30 Double unders

STRENGTH

Clean (5×2)

Refer to spreadsheet for %. If you do not have a sheet then turn in your max numbers.

Push Jerk (5×4)

CASHOUT

Metcon (Time)

50m tire flip burpees

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