Power CrossFit – CrossFit

WARM-UP

-ROW (slow row 800 meters to get everything warmed up)

-FOAM ROLL all of your sore parts.

-10 reps of each movement with an empty bar. Add weight until you find a comfortable weight to WOD with. REMEMBER to focus on form and not ego!

WORKOUT OF THE DAY

EVENT 7-Double DT (Time)

10 Rounds for time of:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

Post WOD Mobility

Max Effort L-Sit (AMRAP – Reps)

Skill Testing

Try to shoot for :30s+ w/ 45# Plate under feet

(Feet >4″ from Ground)

(1 Rep=1 Second)

Double-Unders

Skill Test

Max Double Unders Un Broken

Clean

60% of Training Max

Split Jerk

55% of Training Max