Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with an empty bar.

WORKOUT OF THE DAY

Metcon (Time)

Wednesday:

RX Plus:

3 ROUNDS:

20-C2B Pull-Ups

15- Front Squat (135/95#)

20-Deadlift (135/95#)

15-Wallballs (20/14#)(10/9’)

RX:

Pull-ups w/ band no kip

95/65#

14/10#

STRENGTH

Hang Clean + Full Clean

Hang Clean + Full Clean:

4 x 2 + 2

rest 90 seconds btw sets

That means 2 hang cleans then 2 full squat cleans.

DO NOT RELEASE THE BAR UNTIL YOU COMPLETE COMPLEX