Power CrossFit – CrossFit

WARM UP (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS FOR TIME:

•5 Renegade Rows

*(Push-up pull right, push-up pull left = 1)

•10 Walking Lunges w/ DBs (Rt=1, left=2….)

•15 Ball slams

RX- (35/25#)- DB (30/20#) Slam ball

STRENGTH

Snatch

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM