Turn2CrossFit – CrossFit
Warm-up
Continuous 12 Minute Clock
1 Wall Walk
10 Box Step Ups/Jumps
25 Jumping Jacks
5 Wall Facing Squats (toes touching wall if possible)
Metcon (AMRAP – Rounds and Reps)
3 Person Team
25 Minutes
Box Jump Overs (30″/24″)
Clean & Jerks (50% 1RM)
300m Run
All team members working at the same time. When the runner comes back the team rotates stations.
Record your score as follows:
(Box Jumps + Clean & Jerks) x Number of laps = Score
cool down
With your team
100m Walk
Couch Stretch 1 Min Each Side
Calf Stretch (PNF)