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)

AMRAP IN 27 minutes:

From 0-10

800 meter RUN or 850 meter ROW

MAX POWER CLEAN AND JERKS (95/65#)

Rest from 10-13

From 13-20

400 meter RUN or 450 meter ROW

MAX ALT DB SNATCHES (30/20#)

Rest from 20-23

From 23-27

200 meter RUN or 250 meter ROW

MAX THRUSTERS (95/65#)