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)

3 Rounds:

10x DB Renegade Row Each arm (35/20)

10x DB Hang Power Cleans (with both DB’s)

20x Front Rack DB Lunges

TWO MINUTE REST

2 Rounds:

10x DB Renegade Row Each arm

10x DB Hang Power Cleans

20x Front Rack DB Lunges

TWO MINUTE REST

1 Round:

10x DB Renegade Row Each arm

10x DB Hang Power Cleans

20x Front Rack DB Lunge

*Renegade row is pull right then pull left*