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)

•10 FRONT SQUATS (115/75) (RX+ 135/95)

•10 SHOULDER TO OH (115/75) (RX+ 135/95)

•10 K2C

•6 BAR OVER BURPEES

•8 FRONT SQUATS

•8 SHOULDER TO OH

•8 K2C

•6 BAR OVER BURPEES

•6 FRONT SQUATS

•6 SHOULDER TO OH

•6 K2C

•6 BAR OVER BURPEES

•4 FRONT SQUATS

•4 SHOULDER TO OH

•4 K2C

•6 BAR OVER BURPEES

•2 FRONT SQUATS

•2 SHOULDER TO OH

•2 K2C

•6 BAR OVER BURPEES