Power Rowpe

3
Sep

Power Rowpe

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Alt. Top Down DB Bench Press

8 SingLe Arm DB RowS/side

8 KB Halo Each Direction

Weightlifting

Shoulder Press (5 x 1 @ 40X0 + 2 regular tempo)

1 x Max @ top load for today

Metcon

Metcon (Time)

50 Double Unders

500m Row/.75 mile bike

50 Double Unders

10 Rounds of “The Chief”

The Chief

3 Power Cleans 135/95

6 Push-ups

9 Air Squats
scale – KB Cleans 53/35