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 (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.
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.