Power CrossFit – CrossFit

Warm-up

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

Strength

Deadlift

4×5 (Working sets, build up to a heavy set of 5)

Metcon

Metcon (Time)

800 m Run

Then:

15-10-5

Deadlifts

Box Jumps (24/20)

Then:

400 m Run

RX+ (225/155)

RX (185/125)