Power CrossFit – CrossFit

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WARM-UP

400 meter Row

10 Leg Swings front to back

10 leg Swings side to side

20 back ext

Calf stretches

Burgener Warm-up

STRENGTH

Metcon (Weight)

10 minutes to build up to heavy Power Clean and Jerk.

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

400m RUN

15 Clean and Jerks

RX-(115/75#)

RX Plus-(135/95#)