COMP DAY!

Power CrossFit – CrossFit

Warm-Up (No Measure)

500 meter Row

50 Double Unders or jump rope for 2 minutes

2 rounds of 10 reps of:

Samson Stretch 10 meters

Caterpillar 10 meters

SHOULDER ROM

Overhead Squat w/a broom stick or an empty bar

Good mornings w/a broom stick or an empty bar

Dips

WORKOUT OF THE DAY

Metcon (Time)

“Karen”

DON’T DROP THE BALL!

150 Wallballs

*Every time you drop the ball you run 200 meters. Then resume your Wallballs.

RX PLUS (20/14#) (10/9’)

RX(14/10#) (10/9’)

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