Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

Metcon

Annie, are you ok? (Time)

21-15-9 Reps for Time

Row (for Calories)

Thrusters (65/45 lbs)

Medicine Ball Cleans (20/14 lbs)

Sumo Deadlift High-Pulls (65/45 lbs)

Wall Balls (20/14 lbs)

Burpees