Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 1000 meters or Jog 800 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

Metcon (Time)

4 ROUNDS:

Run 400 meters

15 GHD Sit-ups

25 Deadlifts (115/75#)

Strength

Back Squat

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

5 reps @ 85%