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)

For time:

• 400 m Run

• 21 Thrusters

• 21 Kettlebell Swings

• 400 m Run

• 15 Thrusters

• 15 Kettlebell Swings

• 400 m Run

• 9 Thrusters

• 9 Kettlebell Swings

•400 m Run

STRENGTH

Front and Back Squats

5×4+8 @ 75% of 1 RM