Power Hour

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CROSSFIT

S,P &P Cycle: squat -pull – press–pull –OFF

Power Hour
2x
15 power clean 115/75
45 du
15 push jerk
45 du

-5-

4-3-2-1 rope climbs
*400m run after each

-5-

2x
25GHD
20 cal row
15 FS 155/105

CSPORT

A. 3 sets:
10 strict press
15 tri ext

B. 3 sets:
10 bent over 2 arm rows
10 DBDL

C. 3 sets:
15 sit ups
:30 side plank each side

D. 3 sets:
15 thrusters
200m run

E. 3 sets:
15 box jumps
200m row