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 (Time)
For Time
21-15-9 reps of:
Pull-Ups
Bench Presses (135/95 lb)
Rest 3 minutes
9-15-21 reps of:
Push-Ups
Deadlifts (225/155 lb)
STRENGTH
*Wide grip strict pull ups 3×10-12
*Deadlift 3×3-5
*BB Rows 3×10-12
*Shrugs 3×10-12
*Banded Row finisher
10 row + 10sec hold
9 row + 9sec hold
8 row + 8sec hold
7 row + 7sec hold
6 row + 6sec hold
5 row + 5sec hold
4 row + 4sec hold
3 row + 3sec hold
2 row + 2sec hold
1 row + 1sec hold
