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

Metcon

Metcon (Time)

For Time:

400 m Run

21 Wall Balls (20/14)

21 KBS (53/35)

400 m Run

15 Wall Balls

15 KBS

400 m Run

9 Wall Balls

9 KBS

Strength

Front Squat (3 sets of 4 reps, 75% of 1RM)

Back Squat (3 sets of 8 reps, 75% of 1RM)