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)
FOR TIME:
20-15-10-5
-Squat Clean
Female Rx (75/85/95/105#)
Male Rx (95/115/135/155#)
-GHD Sit-Ups
-Deadlifts
Female Rx (95/115/135/155#)
Male Rx (135/175/195/225#)
-Run 400 meters after each set
powercrossfit.co 