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

Metcon (Time)

FOR TIME:

21 Overhead Squats

200 Meter Run

21 Thrusters

200 Meter Run

15 Overhead Squats

200 Meter Run

15 Thrusters

200 Meter Run

9 Overhead Squats

200 Meter Run

9 Thrusters

200 Meter Run

RX-75/55#

STRENGTH

Bench Press

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

Weighted Pull-ups

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM