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