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 (10 Rounds for reps)

Every 2 mins for 10 rds (20 minutes)

RX PLUS:

-5 Burpee C2B

-5 Box Jump Overs (24/20″)

-5 T2B

RX:

-5 Burpee Pull-ups

-5 Box Step Overs (24/20″)

-5 K2E

STRENGTH

Bench Press

Bench Press

10-8-6 reps:

-Incline DB Bench Press AHAP

-Bent-over DB Rows AHAP

BENCH PRESS

-10 reps at 50% of 1RM

-8 reps at 60% of 1RM

-6 reps at 65% of 1RM

-4 reps at 70% of 1RM