Power CrossFit – CrossFit

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)

100 Wallballs (20/14#)(10/9’)

*Every time you break run 400 meters

Back Squat

Week 9 of 12: Hatch

• 5 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 2 reps at 90% of 1RM

• 1 rep 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 85% of 1RM