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.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

16 MINUTE AMRAP

•20 RKBS (53/35)

•20 ABMAT SIT-UPS

•20 BOX STEP UPS (24/20)

•20 WALLBALLS (20/14)

**AT MINUTE 8 PERFORM 750/650M ROW THEN PICK BACK UP WHERE YOU LEFT OFF**