Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Back Squats (115/75#)

Burpees over the bar

Hang Squat Cleans (115/75#)

Abmat Sit-ups

Run 400 meters btw sets (2 runs)

STRENGTH

Bench Press (3×5)