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.

Metcon (Time)

“LANGSDORF 347”

3 ROUNDS:

400 meter Run

7 Unbroken* Bear Complexes (135/95 lb)

*Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)

1 Bear Complex:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%