Power CrossFit – CrossFit
WARM UP (No Measure)
Leg swings forward and back
Leg swings side to side
Lunge and twist right then left 20 meters
Back Squat (take 10-15 minutes to work up to a heavy set of 5)
Metcon (AMRAP – Reps)
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
RX+ Assault Bike instead of Row
Score is total number of medicine ball squat cleans across all rounds
The harder you go on the row/bike, the fitter you get and the more time you have to rest before beginning the cleans. So don’t sandbag!!!
The medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place in the first 30 seconds of each even minute. The :30 seconds of rest to follow gives athletes the incentive to push the row/bike just as hard in the next round.