Power CrossFit – CrossFit

“Sweater weather!”-SNL

View Public Whiteboard

WARM-UP

1,000 meter Row

THEN

15-10-5

-Push-ups

-Box Jumps(20″)

-Box Dips

-Jumping Pull-ups

WORKOUT OF THE DAY

Metcon (Time)

-100-80-60-40-20 Double Unders

-25-20-15-10-5 Bench Press

-3 Bar Muscle ups BETWEEN rounds

Rx-(115/65#)(Sub 3 Pull-ups/3 Dips)(3xDUs)

Rx Plus-(135/85#)(Bar Muscle ups)(DUs)

STRENGTH

Shoulder Press (3 x 10)

Seated DB Press (Heavy as possible for 10 unbroken reps.)

Weighted Pull-ups (3 x 8)

Accessory Work

Incline Bench Press (3 x 10)

Ring Rows (3 x 12)

Barbell Curls (3 x 10)

Lateral Shoulder Raise (3 x 12)