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 (AMRAP – Reps)

Every minute, on the minute, for 24 minutes (5 sets of each)

Minute 1 – Row for Calories

Minute 2 – Kettlebell Swings (1.5/1)

Minute 3 – OH Squats (75/55#)

Minute 4 – Chest-to-Bar Pull-Ups

Rest 1 MINUTE

STRENGTH

Back Squat (• 5 sets of 5 reps at 90% of 5RM)

Shoulder Press (• 5 sets of 5 reps at 90% of 5RM)

Deadlift (• 1 set of 5 reps at 90% of 5RM)