Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

WOD (Time)

40-30-20-10

Box Jumps (24/20″)

Wallballs (20/14#)(10’)

KB Swings (1.5/1pd)

200 meter Run after each round (4 runs)

STRENGTH

Bench Press

Bar x 10

4 x 12 (AHAP)

Dumbbell Row

3 x 12 (AHAP)