Power CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WORKOUT OF THE DAY
Metcon (Time)
1000/900 M Row
2 Rounds
•12 Deadlifts
• 9 Hang Cleans
• 6 Shoulder to Overhead
• then
800/750 M Row
1 Round
• 12 Deadlifts
• 9 Hang Cleans
• 6 Shoulder to Overhead
• then
500/450 M Row
RX (115/75#)
RX + (155/105#)
STRENGTH
Bench Press (8×3 @85%)
So do 3 reps every 90 seconds at 85% for 8 total sets
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