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.

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

30-20-10

-Wallballs (20/14#)

-Bench Press (65% of 1 RM)

-Calories on the Assault Bike

-Russian plate twist (25/15#)

EXTRA CREDIT

Ring Push Up (3xME)