Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

Three rounds for time of:

-Run 400 meters

-15 Push Press (135/95#) (from the rack)

-30 Back Ext

-15 Calorie Row

*Scale appropriately

STRENGTH

Deadlift

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%