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)

6 Rounds for Time

*10 Hand-Release Push-Ups

*10 Alternating Dumbbell Clean-and-Jerks (35/20#)

10 Burpees over Dumbbell

**Time Cap for each round: 3 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. If the athlete finishes one round before the 3-minute mark, rest in the remaining time.

Score is the total time it takes to complete each round.