Power CrossFit – CrossFit

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WARM UP (No Measure)

1,000 meter row

50 Double Unders

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

*Assault Bike Calories

*Pistols

REST 5 MINUTES THEN:

Metcon (AMRAP – Reps)

EMOM for 4 ROUNDS:

-3 Deadlifts HAP

-Ring Rows

-Rt DB Row (50/35#)

-Left DB Row (50/35#)

-Strict Pull-Ups

STRENGTH

Metcon (No Measure)

4 ROUNDS NOT FOR TIME:

Straight barbell curls (45/22#)

-7bottom half

-7 top half

-7 full ROM

25 m Gun Walk (45/25#)