Power CrossFit – CrossFit

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WARM-UP

Take 10 minutes:

Row 500 meters

20 Good mornings w/ pvc

20 Push-ups

20 meter Samson Stretch

20 meter Caterpillar

Foam roll

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

-20 Calorie Row

-20 Deadlifts (135/95#)

-20 Lateral Burpees over Bar

STRENGTH

Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.