Power CrossFit – CrossFit

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WARM UP (everyday elements) (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean

Burpee Box Jumps

T2B

RX Plus- (135/95#)(30/24#)

RX- (95/65#)(24/20#)(K2E)

STRENGTH

WARM UP (everyday elements) (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

Bench Press

2×5 empty bar

1×5@35%

1×3@50%

1×2@65%

3×5@75%

Bent Over Row (5×5)