HAPPY FROSTY HUMP DAY!

Power CrossFit – CrossFit

Warm-Up (No Measure)

500 meter Row

50 Double Unders

2 rounds of 10 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with an empty bar

Sit-ups

Back-extensions

Dips

Metcon (Time)

Annie meets Grace

50 double unders

6 clean and jerk 135/95

50 sit-ups

40 double unders

6 clean and jerks 135/95

40 sit-ups

30 double unders

6 clean and jerk

30 sit-ups

20 double unders

6 clean and jerk

20 sit-ups

10 double unders

6 clean and jerk

10 sit-ups

STRENGTH

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