Monday, Jan 22, 2018

Power CrossFit – CrossFit

WARM-UP

1,000 meter row

Set a timer for 5 minutes and:

30 single or double unders

10 primal pull throughs

10 glute bridges

5 light power snatches (bar)

WORKOUT OF THE DAY

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

REST 5 MINUTES THEN:

Metcon (AMRAP – Reps)

EMOM for 6 minutes ALT:

-Max Effort Muscle Ups

-Max Effort Pistols

RX PLUS: Ring or Bar

RX: 3 C2B/3 Dips

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