Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 1000 meters

set up and do 5-10 reps of each movement from today’s Metcon

Weightlifting

Deadlift (heavy set of 5)

NO BOUNCE! Let the bar come to complete stop between reps. Work to heavy set of 5.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups