Power CrossFit – CrossFit

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Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Wall Balls (20/14#)

5 Burpees

5 Kettlebell Swings (1.5/1pd.)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
Use light work and focus on for.