Power CrossFit – CrossFit
WORKOUT OF THE DAY
Metcon (Calories)
AS MANY CALORIES ON THE ASSULT BIKE IN 5 MINUTES:
REST 5 MINUTES THEN:
Metcon (Time)
3 ROUNDS FOR TIME:
15 Box Jumps (24/20″)
10 T2B
5 Squat Cleans (135/95#)
Run 400 meters
SKILL
Tempo ring dips 4 x 10
3 counts down
3 counts pause at bottom
3 counts up
3 counts pause at the top
ADV: rings
INT: matador
BEG: box
4×10 or Max Effort