Wednesday

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

21-15-9

-KB Swings (1.5/1pd)

-Weighted Sit-ups (30/20#)(use a slam ball chest to ceiling for each sit-up)

-Box Jumps (24/20″)

-200 meter run after each set (3 runs)

STRENGTH

Bench Press

Take 10 minutes to work up to a heavy 3×3

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