Power CrossFit – CrossFit
WARM-UP
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)
For time:
20 Thrusters (95/65#)
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
Scaled: (65/45#)
STRENGTH
Back Squat
1×3 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
2×1 @ 80%
1xME @ 70%
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