Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

STRENGTH

Back Squat

Week 6 of 12:

• 6 reps at 70% of 1RM

• 6 reps at 80% of 1RM

• 3 reps at 90% of 1RM

• 2 reps at 95% of 1RM

Front Squat

• 5 reps at 65% of 1RM

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 80% of 1RM