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.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min. AMRAP:

8 KB Sumo DL High Pulls

16 Wall Balls

24 KB Front Rack Lunges (alt.)

32 Sit-ups

RX+ (RX Division):

(53/35) (20/14)

RX (Scaled Division):

(35/26) (14/10)

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