THURSDAY

Power CrossFit – CrossFit

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WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

3000 meter row

Every 3 minutes 30 wallballs

RX-(20/14#)(10/9’)

STRENGTH

Metcon (Weight)

E2MOM for 10 minutes

3 hang cleans

1 thruster

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