Monday

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

-Row 1000 meters

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

Metcon

Metcon (Time)

40-30-20-10

Hang Power Snatch

Back Squat

Round 1: 45/35#

Round 2: 75/55#

Round 3: 95/65#

Round 4: 115/15#

Strength

Back Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

Front Squat

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

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