Power CrossFit – CrossFit
WARM-UP
-Row 800 meters
-Chose your WOD then do 5-10 warm up reps with a lighter weight.
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
AMRAP in 15 minutes
3 Muscle-Ups
6 Handstand Push-Ups
9 Overhead Squats (95/65 lb)
3 Muscle-Ups
9 Handstand Push-Ups
12 Overhead Squats (95/65 lb)
3 Muscle-Ups
12 Handstand Push-Ups
15 Overhead Squats (95/65 lb)
3 Muscle-Ups
15 Handstand Push-Ups
18 Overhead Squats (95/65 lb)
Continue sequence until time is up.
OR
Metcon (Time)
5 Rounds for time of:
5 Man Makers (2×35/20#)
15 Calorie Row
25 Sit-ups
The Man Maker is a Push-up row right then row left. Squat Clean then Thruster.
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