Tuesday, November 13, 2018

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

5-10 reps of elements in Wod w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

•30 Power Cleans

•10 Burpee Box Jumps

•30 Calories Row

•20 Power Cleans

•10 Burpee Box Jumps

•20 Calorie Row

•10 Power Cleans

•10 Burpee Box Jumps

•10 Calorie Row

RX-(95/65#)(24/20″)

RX Plus- (135/95#)(24/20″)

STRENGTH

Metcon (Weight)

10-8-6-4-2 reps:

• Bench Press

• Strict Dips

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