Power CrossFit – CrossFit
WARM-UP
3 Steady Rounds:
Row 300m
10 Pull Ups
15 Air Squats
WOD
Metcon (Time)
3 Rounds:
30 Goblet Squats (1.5/1pood)
20 Push-Ups
10 GHD Sit-ups
RX PLUS-20# weighted vest
STRENGTH
Bench Press (1×5+)
Find your 1 RM or refer to spradsheet.
STRENGTH
Dips (3×10)
EXTRA CREDIT
Front Squat
Front Squat 5×2 @ 50% of 1RM PERFECT FORM