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 (Time)

50 Shoulder taps

50 Renegade Row (push-up pull right pull left)

50 Ball Slams

50 Back Extensions

50 Calorie Row

STRENGTH

Front Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1xME@60%