Wednesday, October 2, 2019

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 (AMRAP – Rounds and Reps)

17 minutes AMRAP:

-20 Kettlebell Swings (1.5/1pood)

-20 Wallballs (20/14#)

-20 Push-ups


Bench Press (1xME)

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

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