Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:

20 Hang Power cleans (95/65#)

15 Box Jumps (24/20″)

10 Pull-ups

STRENGTH

1 Snatch Balance + 2 OHS

1 set = 3 reps of 1 SB + 2 OHS. REST EXACTLY 60 SECONDS BTW SETS
Build up to 90% of Snatch 1RM