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!