Belly Flop

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 (Time)

“Belly Flop”

21-15-9

Box Jump Overs (24/20)

Power Cleans RX+ (115/80) RX (95/65)

Chest to Bar Pull-ups

Front Squats RX+ (115/80) RX (95/65)

Lateral Barbell Burpees

Push Jerks RX+ (115/80) RX (95/65)

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