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
Pick a weight that is difficult but not impossible
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Ball Slams in time remaining (30/20)
rest 2 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Ball Slams in time remaining (30/20)
rest 2 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Ball Slams in time remaining (30/20)