Power CrossFit – CrossFit
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)
18-15-12-9-6-3
•Pull-ups
•Box Step overs (24/20″)
•Hang Power Cleans (95/65#)
CORE WORK
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest
STRENGTH
Metcon (Weight)
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips
Try to be explosive with these movement, AHAP. Increase weight to finish heavy.
Score is total weight
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