Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

4 rounds for max calories/reps:

• 2 min: Max Row (calories)

– REST 1 MINUTE –

• 2 min: Max Wall Balls (20/14#)

– REST 1 MINUTE –

STRENGTH

Clean and Jerk

Week 12 of 12: Hatch

• 1 rep at 75% of 1RM

• 1 rep at 85% of 1RM

• 1 rep at 93% of 1RM

• 1 rep at 98% of 1RM

• 1 rep at 103% of 1RM