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)

21-15-9

-Pull-ups

-GHD Sit-ups

-Back Extensions

-Calorie row

STRENGTH

Back Squat

5 reps at 60%

5 reps at 70%

5 reps at 75%

5 reps at 75%