Power CrossFit – CrossFit

WORKOUT OF THE DAY

DB Bench and L Pullup

Rx+

7 DB Bench Press

5 Strict L Pull ups

Rx

7 DB Bench Press

5 Kipping L Pullups (kip feet to L position)

Scaled

7 DB Bench Press

10 Single Leg Ring Rows (alternate legs)

Score is the weight of the DB Bench Press

OR

WORKOUT OF THE DAY

Metcon (Time)

50-40-30-20-10

Deadlifts (95/65)

100-80-60-40-20

Double Unders

STRENGTH

Power Clean

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%

OH Strict Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%

Deadlift

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%