FRIDAY COMP WOD!

Power CrossFit – CrossFit

View Public Whiteboard

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

WEEKLY CHALLENGE

Metcon (Time)

800 meter Suitcase Carry (switch hands every 100 meters w/out letting the KB touch the ground)

*Every time you put the KB down you have to stop and do 15 HRPUs and 20 Air Squats.

RX-(2/1.5 pood)

Scaled-(1.5/1 pood)

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