Power CrossFit – CrossFit

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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)

5 ROUNDS:

20 Wallballs (20/14#)

20 HR Push-ups

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Weighted Pull-ups (5×5)