Power CrossFit – CrossFit
HAPPY BIRTHDAY MICHAEL!!! BIG 30!🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
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)
Michael’s Birthday WOD
Row 1991 meters
THEN
2 ROUNDS OF:
400 meter Run
30 Russian KB Swings (1.5/1pd)
30 Hang Power Cleans (95/65#)
30 Box Step Ups (24″/20″)
30 Wallballs (20/14#)
STRENGTH
Front Squat
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%
1xME@60%
SKILL
STRICT C2B/ PULL-UPS/ BANDED PULL-UPS
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