Friday Comp Day

Power CrossFit – CrossFit

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WARM-UP

3 Rounds:

100m Run

10 Lunge and Twist

10 Leg Swings each leg

10 light KB Swing

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 Rounds:

-1 min Wallballs

-1 min Shuttle Run (20m)(touch the ground or it’s a no rep)

-1 min KB Swings

-1 min Rest

RX-(2014#)(10/9’)(1.5/1pd)

Scaled-(14/10#)(10/9’)(1pd/12kg)

STRENGTH

Metcon (Weight)

3 Rounds (not for time):

10 Heavy Front Rack Walking Lunges

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