Power CrossFit – CrossFit

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Warm up (No Measure)

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)

10-9-8-7-6-5-4-3-2-1

Alt DB Snatch w/ oh Squat (R+L=1)

Goblet hold Reverse Lunge (R+L=1)

Rx Plus(50/35#)

Rx(35/20#)

STRENGTH

Back Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1 x ME @ 60%