Power CrossFit – CrossFit
Warm up (No Measure)
Row 1000 meters or Jog 800 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
WORKOUT OF THE DAY
Metcon (Time)
5 Rounds:
-200 m Run
-10 Medball cleans (20/14#)
-12 HR Push-ups
STRENGTH
Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• ME reps at 60% of 1RM Bench
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