Power CrossFit – CrossFit

WARM-UP

Set up your equipment and do warm-up reps working up to a comfortable weight.

STRENGTH

Metcon (AMRAP – Reps)

E2MOM:

ME Bench Press (70% of 1RM)

ME Muscle-Ups

*Bar or Rings are RX

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

“TABATA FIGHT GONE BAD”

With a Running Clock 20 minutes:

-Tabata Wallballs (20/14#) (10/9′)

-Tabata Sumo Deadlift High-Pull (75/55#)

-Tabata Box Jump (20″)

-Tabata Push-Press (75/55#)

-Tabata Calorie Row

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Complete the Wall Ball intervals before moving on to the Sumo Deadlift High-Pulls…. I will leave pen and paper on the desk