Power CrossFit – CrossFit
Warm up (No Measure)
-1000 m Row, 800 m Jog or 4 minute slow Bike roll
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
WORKOUT OF THE DAY
Metcon (Time)
30-20-10
Hang Power Cleans
Pull-ups
Calorie Row
RX PLUS-(135/95#)(C2B)
Rx-(115/75#)(Pull-ups)
STRENGTH
Snatch Complex (5×1)
Power Snatch + Squat Snatch – work up to a heavy set
powercrossfit.co 