Power CrossFit – CrossFit
Warm up (No Measure)
Row 1000 meters or Jog 800 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
WORKOUT OF THE DAY
Metcon (Time)
AMRAP x 2 MINUTES
Max Slam Balls (30#/20#)
-Rest :30-
FOR TIME
27-21-15-9
-Weighted Box Step Overs w/ KB (1 x 1.5/1 pd)
-Hand Release Push-ups
-Rest :30-
AMRAP x 2 MINUTE
Max Slam Balls (30#/20#)
This WOD is for time including the slam balls and rest. Note number of slams in comments.
STRENGTH
Make up a strength you missed or do GOAT work.
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