Thursday, August 27, 2020

Power CrossFit – CrossFit

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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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