Power CrossFit – CrossFit

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WOD

Metcon (Time)

21-15-9

KB Swings (1.5/1pood)

Burpees

Calorie Row

EXTRA CREDIT

5 minute Assault (Calories)

As many calories as possible in 5 minutes on the Assault bike.

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%