Power CrossFit – CrossFit

View Public Whiteboard

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

Metcon (Time)

10 ROUNDS:

200 meter Run/ 250 meter Row/ Bike Calories (12-Male 9-Female)

10 Ballslams (30/20#)

10 KB Swings (1.5/1pood)

SKILL

Pistols (3 x ME)

3 Sets at Max Effort. Scale as necessary.