Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

20 min Alternating EMOM:

-Even min:
• 10/8 calorie Row

-Odd min:
• Max Wallballs

Men row 10 cal, women row 8 cal. Score is total number of Wallballs.

STRENGTH

Deadlift

• 5 reps at 40% of 1RM

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

•5 reps at 70% of 1RM

•3 reps of 80% of 1RM

ME at 70%