Thursday, August 26, 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.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

Cash In:

-100 meter Farmers Carry (40/25# DBs)

Then, AMRAP of:

-3 Bear Complex (95/65#)

-10 T2B

-15 calorie Assault Air Bike

Cash Out:

-100 meter Farmer’s Carry (40/25# DBs)


Strict Pull-Ups

• 3 sets of 5 reps

Back Extensions

• 5 sets of 10 reps


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