Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

RX PLUS:

5 ROUNDS:

400 meter Run

15 Thrusters (95/65#)

Scaling: This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

RX:

Intermediate Option

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 75 lb.

Women: 55 lb.

Beginner Option

4 rounds for time of:

Run 400 meters

10 thrusters

Men: 45 lb.

Women: 35 lb.

STRENGTH

Back Squat

Squat 3 x 3 Work up to 85%of1RM

Deadlift

3 x 3 work up to 85% of 1 RM