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
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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