Power CrossFit – CrossFit
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
Warm-up
Heavy Grace (Time)
30 Clean & Jerks (185/135)
Weightlifting
Metcon
Metcon (Time)
3 Rounds
500 Meter Row
400 Meter Run
Heavy Grace (Time)
30 Clean & Jerks (185/135)