Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000m or 800m jog

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

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds:

15 Front Squats

400 Meter Row

15 Power Cleans

RX Plus- 135/95

RX- 95/65

REST 3 MINUTES THEN

Metcon (Weight)

2 ROUNDS:

200m run with a medball (20/14#)

Rest 1 minute

40 meter Sled Push HAP

Rest 1 minute

HAP Tire flips 20 meters

Score will be weight for sled push (just get it done 💪🏽💪🏿💪🏻)

STRENGTH

Front Squat

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%
If you don’t know your 1 RM take 10 minutes to find it.