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 (AMRAP – Reps)

AMRAP 4 minutes:

10 med ball push-ups ( 5 right/5 left)

10 sit ups

Then rest 2 minutes

AMRAP 4 minutes:

10 dips

20 air squats

Then rest 2 minute

AMRAP 4 minutes:

10 burpees

10 TTB/ or knee

STRENGTH

Press Complex

Press Complex

Shoulder (Strict) Press -4 Reps

Push Press – 2 Reps

Split Jerk – 1 Rep

7 sets working at 70% of 1 RM Shoulder Press