Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

800 meter row or 800 meter jog

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Air squats

Push ups

back ext

WOD

Metcon (Time)

For Time:

30/20 row

40 front squat

30/20 row

80 dubs

30/20 row

40 Hang Power Cleans

30/20 row

Rx – 75/55

Rx+ 115/75
You can use the rack if you need to.

Conditioning Drills

Metcon (AMRAP – Reps)

Bike Conditioning

5 x 1 minute on Assault Bike

1 minute rest between sets

Score is total calories