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