September 28, 2020

Power CrossFit – CrossFit

View Public Whiteboard


-1000 meter Row

3 ROUNDS FOR TIME: (Note time and remember this is a mild to moderate pace)

-10 Push Ups

-10 Ring Rows

-10 KB Swings (pick your weight)


Metcon (AMRAP – Reps)

AMARAP IN 8 minutes:

-5 Pull Ups

-5 Power Cleans



: Bench Press (3 x 10 @ 65-70% of 1RM)

Bent Over Row (3 x 10 (HAP w/ good form))

DIPS (3 x 10)

Scale appropriately:

box dips

bands on matador

body weight on matador


weighted matador

weighted rings

Bent Over Row (3 x 10) (DB Knee on bench row on each side))

Bicep Curls (3 x 10)

DB Bicep Curls

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