Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

STRENGTH

Metcon (Weight)

10 minute EMOM:

-1 Power Snatch

-1 Squat Snatch

-1 Snatch Balance

WORKOUT OF THE DAY

Metcon (Time)

For time:

40 Wallballs (20/14#)(10/9′)

15 Power Cleans (135/95#)

30 Wallballs

10 Power Cleans

20 Wallballs

5 Power Cleans

10 Wallballs