Power CrossFit – CrossFit

Pick your poison….

Warm-up

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.

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: 115/75#

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10 reps:

Back Squats (155/115)

10-9-8-7-6-5-4-3-2-1

GHD Sit-ups