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 (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