Power CrossFit – CrossFit

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)

For time:

20 DUs

20 thrusters

20 DUs

20 SDHP

20 DUs

20 push Jerks

20 DUs

20 OHS

20 DUs

20 front squats

(95/65)

STRENGTH

Back Squat (3 x 3 for max weight )

Work up to a 3 x 3 rep max

EXTRA CREDIT

Chest-To-Bar Pull-ups (3 sets of max reps )

3 sets of max reps