Power CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Deadlift (3×3 @ 75% of 1RM)

Metcon

Metcon (Time)

For Time (25 min time cap!!!)

2 Rounds:

25 Deadlifts (185/135)

50 Wall Balls (20/14)

1000 Meter Row

(Rx+ peeps) Trash the rower, do 50/35 cals Assault Bike instead
On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh.

Pay attention to the time cap!! If you feel that you wouldn’t be able to complete this one within the 25, scale as necessary.