BLACK FRIDAY – COMP DAY

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with an empty bar.

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Metcon (Time)

3 RFT:

15 Box Jumps

10 Hang Power Cleans

500 m Row

RX+ (Rx Division):

(24/20) Box Jumps

(115/95) HPC

RX (Scaled Division):

(24/20) Step ups

(95/75) HPC

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