Power CrossFit – CrossFit

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Warm up (No Measure)

-800m slow row, 400m jog or 2 minute slow bike

-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.

WORKOUT OF THE DAY

Metcon (Time)

30-20-10:

-Alt Dumbbell Power Snatches (35/20#)

-Dumbbell Hang Squat Cleans

… Directly into:

10-20-30:

-Burpees to a 6″ above finger tips height

-Calorie Row

STRENGTH

Front Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1xME@60%