Power CrossFit – CrossFit

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WARM-UP

1000 meter Row

50 Double Unders

Bring Sally Up

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

Buy in with 800 meter Ski

THEN

AMRAP IN 20 minutes:

10 Push Press (95/65#)

15 Wallball Sit-ups (20/14#)

20 Front Squats (95/65#)

STRENGTH

Snatch

3 Snatches Every min on the min for 5 min @70%

2 Snatches EMOM x 5 min @ 80%

1 Snatch EMOM x 3 @ 90%