Thursday, June 22, 2017

Power CrossFit – CrossFit


Row 800 meters or Run 400

Set up your equipment and do warm-up reps.


Metcon (Time)


You will draw 54 tic tacs then do 10 reps of the following:

RED – Box Jumps (24/20″)

GREEN – Burpees

YELLOW – Back Ext

ORANGE – Ball Slams (30/20#)

*If you draw the same color Tic Tac in a row there is a penalty. You can immediately do a 20 meter bear crawl or eat 5 jelly beans.


Refer to your spreadsheet! I agree that it is a love/hate feeling! How about those Bulgarian splits?! 🍑


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

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

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