Thursday, August 3, 2017

Power CrossFit – CrossFit


Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes


-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

7 Power Cleans (135/95#)

10 Ballslams (30/20#)

200m run (1 rep for every 50 meters) or 300 meter Row


Refer to spreadsheet.

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