Power CrossFit – CrossFit

WARM-UP

Warm-up (No Measure)

3 rounds of Cindy

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

5 wall-ball (20/14)

10 pushups

15 situps

Maintain one minute intervals as long as possible. If you go over the time limit continue working and score will be rounds and reps. Rx+ is completing all 14 min as EMOM.

Metcon

Metcon (Time)

For Time:

1000 m Row

50 Push-ups

30 Deadlifts (body weight)

40 Push-ups

20 Deadlifts

30 Push-ups

10 Deadlifts

1000 m Row

RX: Deadlift your body weight