Wednesday, Decembet 11, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

4 ROUNDS:

-15 Box Jump Overs (24/20″)

-400 meter Run

*RX Plus-20# weighted vest

STRENGTH

Power Clean + Front Squat + Jerk

-3 of each at 50% of 1RM Clean

-2 of each at 60% of 1RM Clean

-1 of each at 70% of 1RM Clean

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