Power CrossFit – CrossFit
Warm-up
Run/Row/Bike /Ski for 4 minutes
Samson Stretch
Push Ups
Pull Ups
Sit Ups
Squats
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
400M Row (Every 40 Meters is 1 rep)
20 Burpee Ball Slams (30/20)
30 Mountain Climbers ( 1 on each leg = 1 rep)
400 M Run (1 Rep)
Then rest 2 Minutes and do 15.1A
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Strength
Refer to spreadsheet