Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

Weightlifting

Front Squat (5×3 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

3 Wall Climbs

6 Man Makers (50/35)

9 Front Squats (135/105) RX+(185/135)

12 Burpees