Power CrossFit – CrossFit

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Warm up (No Measure)

-1000 m Row 6 feet apart, 800 m Jog 6 feet apart or 4 minute slow Bike row 6 feet apart

-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)

5 Rounds:

10 Box Jumps (24/20″)(stair step ups)

20 Sit-Ups

10 Squat Cleans (Random object/dumbbells/barbell)

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%