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