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
