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 (AMRAP – Rounds and Reps)

AMRAP IN 15 minutes:

-10 Deadlifts (155/115#)

-15 T2B

-20 HR Push-ups

STRENGTH

Back Squat

3 sets of 3 reps at 60%, 70%, 80% of 1RM