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)

21-15-9

-Alt Dumbbell snatches (50/35#)

-Wall balls (20/14#)

-Toes to Bar

-Push-ups

Then a Cashout

500 meter Row

STRENGTH

Back Squat

-2 sets of 5 reps at 80%

Shoulder Press

-3 sets of 5 reps at 90%

Pull-ups

 -3 sets of 5 reps