Power CrossFit – CrossFit

HAPPY BIRTHDAY OG💙

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

12 Alt Single Arm DB Cleans (50s/35#)

14 GHD’s

REST 3 MINUTES

10:00 AMRAP:

12 Alt Single Arm DB STOH (50/35#)

14/12 Calorie Row

STRENGTH

Back Squat

• 8 reps at 60% of 1RM

• 8 reps at 65% of 1RM

• 6 reps at 75% of 1RM

• 6 reps at 80% of 1RM

Front Squat

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM