Power CrossFit – CrossFit

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WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds For Time

30 Double Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

Scaled-

5 Rounds

30 DUs all attempts count

20 Knees to Chest

10 HSPUs on a box

STRENGTH

Clean (3 x 5)

3×5 – empty bar

2×5 – 30%

3×5 – 45%

Strict Press (3×5)

3×5 – empty bar

2×5 – 30%

3×5 – 45%

Deadlift (3×5)

3×5 – empty bar

2×5 – 30%

3×5 – 45%