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

Barbell Complex

6 minute EMOM

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3, Rest 1:00

15 (Rx+ 21) Calorie Row

15 (Rx+ 21) Erg Burpees

Max Thrusters (75/55)

AMRAP 3, Rest 1:00

12 (Rx+ 18) Calorie Row

12 (Rx+ 18) Erg Burpees

Max Thrusters (95/65)

AMRAP 3, Rest 1:00

9 (Rx+ 15)15 Calorie Row

9 (Rx+ 15) Erg Burpees

Max Thrusters (115/80)

AMRAP 3

6 (Rx+ 12) Calorie Row

6 (Rx+ 12) Erg Burpees

Max Thrusters (135/95)
SCORE IS TOTAL THRUSTERS!!! So don’t go sandbaggin’ on the row and burpees.

Rx+ peeps MUST use thruster weights as prescribed!