Power CrossFit – CrossFit

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.

WORKOUT OF THE DAY

1000m Row (Time)

Max Effort 1000m Row
Rest as long as you need between WODs

Metcon (Time)

21-15-9

GHD Sit-Ups

Power Cleans (155/115#)

Handstand push-ups