Friday – Comp Day!!!!!

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

Metcon

Metcon (Time)

50-40-30-20-10

Med Ball Cleans

Box Jumps

RX+ (RX Division):

(20/14) (24/20)

RX (Scaled Division):

(14/10) (24/20) (Step ups)

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