Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

For time:

9-7-5

Power Cleans (135/95)

Box Jumps

Rest 1 min, then:

10-8-6

Power Cleans (115/75)

Box Jumps

Rest 1 min, then:

11-9-7

Power Cleans (95/65)

Box Jumps