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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

OR

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

STRENGTH

Back Squat

Week 1 of 12: Hatch
Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of 1RM