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

•WALLBALLS (20/14#)

•BURPEE BOX JUMP OVERS (24/20″)

—REST 2 MINUTES—

21-15-9

•T2B

•SDLHP (95/65#)

STRENGTH

Back Squat

• 2 sets of 5 reps at 80%

Bench Press

• 3 sets of 5 reps at 90%

Pull-ups

Strict pullups

• 3 sets of 5 reps