Power CrossFit – CrossFit


Warm-up (No Measure)

Spend 5 minutes:

Run 100 m

6 Caterpillars

8 Kipping Swings

10 Leg Swings per Leg


Metcon (Time)

10 minute EMOM:

Even: 30 Second Plank

Odd: 6 Mountain Climbers


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

8 Toes to Bar

10 DB Hang Clean and Jerk (35/20#) (single arm, 5 each)

200 m Row


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