Power Hour

Live Free Miami – CrossFit

Metcon (No Measure)

Prehab

band lateral walks

30 sec plank

10 hip circles on all 4’s

x3

Back Squat ( A) 3×8-10 @ 65% )

alternate with 3 sets of 30 sec hollow body

Metcon (Time)

WOD

5 Power Snatches 75/45 85/55 105/65

10 wall balls 10/8 14/10 20/14

30 dubs

4 rft