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

Clean and Jerk

70%/2

75%/2

80%/2

85%/1

90%/1

95%/1

Score is top set weight

Metcon

Metcon (Time)

3 Rounds for time:

500 Meter Row

9 Goblet Squats (70 – red / 53 – green)

12 Burpees

21 Box Jumps (24/20)