Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

-21 Calorie Row

-21 Thrusters

-21 Pull-ups

-15 Calorie Row

-15 Thrusters

-15 Pull-ups

-9 Calorie Row

-9 Thrusters

-9 Pull-ups

Rx-(95/65#)

STRENGTH

Back Squat

Strength (Texas Method 2.1)

– 5 sets of 5 reps at 90% of Fri 1.3

Bench Press

-5 sets of 5 reps at 90% of Wed 1.2

Deadlift

-1 set of 5 reps at 90% of Mon 1.1