Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 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

WORKOUT OF THE DAY

Metcon (Time)

For time:

20 Thrusters (95/65#)

20 SDHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

4 Burpees at the top of each minute

STRENGTH

Back Squat

3 x 5 reps, build up to 85%