Wednesday, October 7, 2020

Power CrossFit – CrossFit

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Metcon (Time)

7 rounds for time of:

-Run 200m or Row 300m

-15 Box Jumps (24″/20″)

-15 Wall Balls (20#/14#)(10/9’)


DB Press (3 x 12)

Seated DB Press. Aim for a good hard set.

Weighted Pull-ups (4 x 6)

Heavier than last week.

Accessory Work

Incline Bench Press (3 x 12)

Aim for 5-10lbs increase from last week.

Ring Rows (4 x 10)

Cut rest to 30 seconds btw sets.

Barbell Curls (3 x 12)

Lateral Shoulder Raise (4 x 10)


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