Wednesday, September 12, 2018

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with an empty bar.

WORKOUT OF THE DAY

Metcon (Time)

400m run

then

3 rounds of:

-20 burpees

-10 power cleans

-5 front squats

then

400m run

RX PLUS:(155/105#)

RX:(115/75#)

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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