Monday, October 1, 2018

Power CrossFit – CrossFit

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WARM-UP

Row 400 meters

50 double unders

Crossover activation

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

EXTRA CREDIT

Metcon (Time)

3 Rounds:

250m Row Sprint into 200m Run Sprint

2 min Rest Btw Rds

WORKOUT OF THE DAY

Metcon (Time)

Power Cleans

12-10-8-6-4-2

10 Pull-ups after each round

RX Plus: (185/115#)

RX: (115/75#)

Scaled: up the power clean reps with a lighter weight

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