July 13, 2022

Power CrossFit – CrossFit

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.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

2 Wallclimbs

10 Wallball sit-ups

15 Push-ups

20 Air Squats


Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.


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