Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 min AMRAP

-10 Hang Power Cleans (95/65#)

-25 DU’s (60 singles)

Then (no break)

4 min AMRAP

-10 KB Swings (1.5/1pd)

-25 DU’s (60 singles)

Then (no break)

5 Min AMRAP

-200m Run

-25 DU’s (60 Singles)

STRENGTH

Deadlift

1×3@ 50%

1×3@ 60%

1×3@ 70%

1×2@ 80%

1×1@ 90%