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.

WORKOUT OF THE DAY

Metcon (Time)

For Time

Buy-In:

500 meter Row

Then

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (95/65 lb)

Kettlebell Swings (24/16 kg)

Burpees

STRENGTH

Front and Back Squats

5×4+8 @ 75% of 1 RM