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 (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