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 (AMRAP – Reps)

6 MIN AMRAP FOR REPS:

•12/9 CAL ROW

•10 FRONT SQUATS (115/75#)

•6 BURPEES OVER ROWER

—2 MIN REST—

4 MIN AMRAP FOR REPS

•15 PUSH PRESS (95/65#)

•30 AIR SQUATS

—1 MIN REST—

2 MIN MAX REP

•BOX JUMP OVERS (24/20″)

STRENGTH

Back Squat (Work up to your ONE REP MAX! Let’s go!!!!!)