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 (AMRAP – Rounds and Reps)
AMRAP in 18 minutes:
-3 Handstand Push-Ups.
-6 Renegade Rows (30/20#)(push-up pull right/pull left)
-9 Alt Dumbbell Snatches
-12 GHD Sit-ups
-15 Calorie Assault Air Bike
STRENGTH
10-8-6-4-2 reps:
-Bench Press
-Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible
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