Power CrossFit – CrossFit
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 (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
50 Air Squats
30 Push-Ups
15 KB Swings
STRENGTH
Press Complex
Press Complex
Shoulder (Strict) Press -4 Reps
Push Press – 2 Reps
Split Jerk – 1 Rep
7 sets working at 70% of 1 RM Shoulder Press