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

•CAL ROW

•SHOULDER TO OH (135/95#)

400 meter RUN

-2 min rest-

21/15/9

•DEADLIFT (185/135#)

•ASSAULT BIKE CALS

400 meter RUN