Power CrossFit – CrossFit

Warm up (No Measure)

Row 1,000 meters

50 Double unders

WORKOUT OF THE DAY

Ouch (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

200 meter Run (equals 1 rep)

9 Deadlifts

6 Burpee Bar Muscle-Ups

Rx plus- (185/135#)

RX-(135/95#)(C2B pull-up x 2 plus a matador dip x 2=1)

Scaled-perfect form deadlift with a comfortable weight, strict pull-ups x 2 with a band and box dip x 2 =1)