Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
10m Spider-Man crawl
10-7-4
cal row
perfect air squats
knee raises
Row for Calories (4 Rounds for calories)
3 Minute Row
-Rest 3 Minutes
2 Minute Row
-Rest 2 Minutes
1 Minute Row
-Rest 1 Minute
:30 Row
*Score total calories (No Rollovers)
“Jack O’Lantern” (Time)
3 Rounds For Time:
500m Row
15 Front Squats 135/95
15 Toes to Bars
Rx+=Overhead Squats