November 15, 2021

Power CrossFit – CrossFit

HAPPY BIRTHDAY JENNA!!!! 🎉🎈🙌🏼

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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)

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

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