Power CrossFit – CrossFit
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
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