Power CrossFit – CrossFit

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 ROUNDS for MAX REPS:

-1 min Assault Bike

-1 min Front Squat (45/35#)

-1 min Barbell Curls (45/35#)

-1 min Box Step-ups

REST 1 minute

STRENGTH

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.