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 (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)
SKILL
Strict Pull-Ups
• 3 sets of 5 reps
Back Extensions
• 5 sets of 10 reps
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