Power CrossFit – CrossFit

WARM-UP

Row 500 meters or Jog 400 meters

2 Rounds:

10 air squats

10 SDHP with a broomstick

10 push press with a broomstick

10 back extensions

Burgener warm up (if you do the B warmup everyday you will not regret it!)

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 rounds for total reps (17 minutes)

1 min back squats

1 min cleans

1 min deadlifts

1 min push presses

1 min snatches

1 min rest

RX PLUS- 95/65#

RX- 75/55#

STRENGTH

Look at your awesome spreadsheet!!!