November 16, 2021

Power CrossFit – CrossFit

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WARM-UP

• 15 cal Ski Erg

• 15 cal Row

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk

• 10 m Bear Crawl

WORKOUT OF THE DAY

Metcon (Time)

4 rounds for time:

• 30 Double Unders/Attempts are RX

• 15/10 Assault Bike Calories

• 10 Front Squats (115/75#)

STRENGTH

Metcon (Weight)

10 min E2MOM:

• 2 Hang Power Snatch

• 1 Squat Snatch

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