Turn2CrossFit – CrossFit
Warm-up
400m row
10m inch worm
10m elbow/reach stretch
5 sumo squats
*3 rounds of*
175m row
3 front squats 45/35 (as close to the rig as possible without making contact)
5 kip swings
4 Sets:
Lift every 3 minutes.
Take the front squat from the rack and upon finishing the reps immediately transfer the bar to the back rack and complete the back squats. You may quickly re rack the bar or pop it off your shoulders to the back. Treat this as a complex.
Lifting Complex (Weight)
4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
Go heavier than 11/21 or use percentage as a guide.
“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” (Time)
3 Rounds For Time:
40 Wallballs 20/14
25 Pullups