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)