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)

20-18-16-14-12-10-8-6-4-2 for time:

Alt Back Rack Lunges (75/55)

Hang Power Snatches (75/55)

Calorie Row

EXTRA CREDIT

Assault Bike Intervals (20 Work/10 Rest) (Calories)

20 Seconds Work

10 Seconds Rest

16 intervals (8 minutes)