Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 Box Jump Overs (24/20″)

Run 200 meters

10 Hang Power Cleans (135/95#)

Run 200 meters

10 Calorie Bike

SKILL

Rope Climb (3 x ME)