Thursday, August 12, 2021

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.


Dirty Thirty (Time)

Dirty Thirty

For time:

30 Box Jumps (24/20″)

30 Jumping Pull-ups

30 Kettlebell Swings (1.5/1pd)

30 Lunges

30 Knees To Elbows

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Morning 45#/35#)

30 Wall Balls (20#/14#)(10/9′)

30 Burpees

30 Double Unders (sub 5 x singles)


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