Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES:

-10 Weighted Box Step-ups (55/35# back racked barbell)(24/20″)

-15 Ballslams (30/20#)

REST THEN DO THE 8 minute Strength EMOM

STRENGTH

E2MOM (Weight)

8 min E2MOM:
• 1 Power Snatch + 2 OHS

Rest 2 min

8 min E2MOM:
• 2 Cleans + 1 Jerk

For each E2MOM, start light and work up to a max.