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
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.