Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Burpee Pull-ups

Back Squats

Rx Plus-(185/135#)

Rx-(135/95#)

STRENGTH

Deadlift (4×5)

4×5 (Working sets, build up to a heavy set of 5)