Power CrossFit – CrossFit

Warm-up

Row 500 M

Burpees

Sit Ups

Lunges

Samson Stretch

Metcon (Time)

On a running Clock

100 Cal Row

E2MOM

5 burpees over the rower

Assault Bike Intervals (10 Work/20 Rest) (Calories)

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

Strict Press (Refer to Spreadsheet)

Front Squat (Refer to Spreadsheet)

Weighted Pull-ups (Refer to Spreadsheet)

Rear DB Lateral Raise

3×10 AHAP

Refer to Spreadsheet