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)