Time is a Construct

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


Metcon (Weight)

Complete 5 Rounds, Not for Time:

Farmer Carry x 100 Meters

Bike or Row x 10 Calories

Medicine Ball Sit-Ups x 10-15 Reps

DB Bench press x 10 Reps, Neutral Grip

Choose your own weight for the carry and press. Rx+ go 5/10 lbs heavier than you normally would or use kettle bells instead of dumb-bells.


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