Power CrossFit – CrossFit
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)
10-9-8-7-6-5-4-3-2-1
Strict Press (95/65#)
High Pulls (95/65#)
REST 3 MINUTES THEN:
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85#)
GHD Sit ups
STRENGTH
Bench Press
1×5@50%
1×5@60%
1×5@70%
1xME
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