Announcements
Friday Evening’s are now 4p and 5p on the hour. Please note the change
Turn2CrossFit – CrossFit
Warm-up
20 Shuttle Runs (Forwards & Backwards)
2 rounds
10m Toy Soldier
10m High Knees
10m Butt Kickers
6-10 Superman/Hollow Rock
Deadlift (5x3x1x1x1 )
20 min time cap
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90-95%
1 @ 95-1RM
Use these percentages to help establish a 1RM of your Deadlift.
Note:
This concludes our Wendler Program. Stay tuned for the next strength program coming soon.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25 Calories Row
15 KB Swings 53/35
10 Box Jumps 24/20
This AMRAP will be followed by a Max Effort Elbow Plank Hold (Not weighted).
Max Effort Plank Hold
15 seconds = 1 Rep