Thursday, September 23, 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 (Time)

4 Rounds for Time

-200 meter Run

-10 Deadlifts (155/115#)

-15 Box Jumps (24/20″)

-20 HR push-ups


Snatch Complex

Power Snatch + Squat Snatch – work up to a heavy set

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