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)

12-9-6-3-6-9-12

-Calorie Row

-STOH

-Hang Power Cleans

RX PLUS-(115/75#)

RX-(95/65#)

STRENGTH

Bench and dip

EMOM x 10: Odd – 5 bench press (athlete’s choice on weight), Even – 10/7 ring dips (if proficient at ring dips, try to do as many strict as possible)