Power CrossFit – CrossFit

Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with no weight.

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

DB Clean & Jerk (35/25#)

Strict pull-ups

GHD sit-ups

STRENGTH

Back Squat

3×5 – empty bar

2×5 – 30%

3×5 – 40%

Bench Press

3×5 – empty bar

2×5 – 30%

3×5 – 40%

Barbell Row

3×5 – empty bar

2×5 – 30%

3×5 – 40%