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)

21-15-9

400 meter Run between sets (2 runs)

Thrusters (95/65#)

Wallball sit-ups (20-14#)

Bench press (choose appropriate weight)

Back Squat