Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 Rounds:

2 minutes MAX Burpee Box Jumps (24/20″)

1 minute of REST

STRENGTH

Clean and Jerk

9 @ 50% of 1 RM

6 @ 60%

6 @ 70%

3 @ 80%

3 @ 90%