Farrrrrryyyyyyaaaahhhhysssshhha!

Power CrossFit – CrossFit

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

WORKOUT OF THE DAY

Metcon (Time)

RX division (RX+)

12-9-6 Reps For Time

Deadlifts (275/185 lb)

Bench Presses (185/105 lb)

Chest-to-Bar Pull-Ups

Scaled division (RX)

12-9-6 Reps For Time

Deadlifts (225/135 lb)

Bench Presses (135/55 lb)

Strict Banded Pull-Ups

If you are unable to complete the workouts as prescribed, scale the weight appropriately .

Strength

Bench Press (work up to heavy double for the day)

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