Power CrossFit – CrossFit
HAPPY BIRTHDAY JENNA!!!! 🎉🎈🙌🏼
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)
JENNA’S BIRTHDAY WOD!
FOR TIME:
400 meter RUN
26 Goblet Squats (1.5/1pd)
26 Push Press (95/65#)
400 meter RUN
26 Hang Power Cleans (95/65#)
26 KB Sit-up
400 meter RUN
26 HR Push-ups
26 KB Swings
400 meter Run
Back Squat
-10 reps at 50% of 1RM
-8 reps at 55% of 1RM
-8 reps at 60% of 1RM
-8 reps at 65% of 1RM
Front Squat
-5 reps at 50% of 1RM
-5 reps at 55% of 1RM
-2 sets: 5 reps at 60% of 1RM
powercrossfit.co 