Power CrossFit – CrossFit

WARM-UP

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

Metcon

Naughty and Nice (AMRAP – Rounds and Reps)

25 min AMRAP:

12 Handstand Push-ups

12 Deadlifts (155/105)

12 Burpees

12 Front Squats (155/105)

**** At 12:00, perform 25 Front rack lunges (155/105) – once completed, pick up where you left off