Power CrossFit – CrossFit

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

Metcon (Time)

DOUBLE UNDER FLIGHT SIMULATOR:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

NOTE: Every Set Has To Be Unbroken, Or The Set Starts Over

Metcon (Time)

30-20-10

Ring Rows

Ring Push-Ups

Metcon (Weight)

Take 6- 8 minutes to find a heavy deadlift max