Tuesday, October 24, 2017

Power CrossFit – CrossFit

HAPPY HAPPY 28th BIRTHDAY REBECCA MAY!!!! This WOD IS FOR YOU!!! (Psssst…no burpees.πŸ˜‰)

Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-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.

WORKOUT OF THE DAY

Metcon (Time)

800m run

2 Bear Complex (95/65#)

8 box jumps (25/20″)

2 Bear Complex

8 box jumps

2 Bear Complex

8 box jumps

800m run

One Bear Complex:

Power Clean

Front Squat

Push Press or Jerk

Back Squat

Push Press or Jerk

EXTRA CREDIT

Metcon (No Measure)

EMOM for 6 minutes:

10 Ballslams

24 Sit-Ups

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