Tower of Power

17
Jun

Tower of Power

Community Fitness Barbending – CrossFit

(No Measure)

15 cal row/bike

:30 samson stretch R/L

:60 goblet squat hold

:30 ballistic toe touch

:30 thumb touches

20 PVC pass thrus

20 OHS

Overhead Squat (5 @ 70,3 @ 80,1+ @ 90%)

add 5 if you earned it

Metcon (Time)

5 RDS:

5 Power Snatch 95/65

10 OHS 95/65

50 DU

*rest 1 minute*
core – 6 RDS tabata style of hollow hold & handstand nose & toes to wall

Metcon (AMRAP – Reps)

B-Fit

A.

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of alternating Dumbbell Snatches

60 seconds of Burpees

60 seconds of Box Jumps

Rest 60 seconds

B.

Take 10-12 minutes to work on double unders