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 – Reps)

4 Rounds of:

Max Unbroken Hang Power Cleans (95/65#)

400 meter Row

15 GHD Sit-Ups

Score total number of Cleans completed and time to finish the workout.

STRENGTH

3 Position Clean Top to bottom

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.