Tuesday, November 30, 2021

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)

15 ROUNDS:

5 Wallballs (20/14#)

3 Hang Power Clean and Jerk (115/75#)

1 Deadlift (155/115#)

SKILL

STRICT C2B/ PULL-UPS/ BANDED PULL-UPS

Tempo dips

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