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)
•50 WALLBALLS (20/14)
•25 PULL-UPS
•40 WALLBALLS
•20 PULL-UPS
•30 WALLBALLS
•15 PULL-UPS
•20 WALLBALLS
•10 PULL-UPS
•10 WALLBALLS
•5 PULL-UPS
STRENGTH
Bench/Rows (Weight)
Every 90 sec for 12 min:
-3 Bench Press
-3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
powercrossfit.co 