Turn2CrossFit – CrossFit
Warm-up
400m Run
then
3 rounds-
9 Burpees
7 Sumo Squats
5 Back Squats (Build in weight)
Back Squat
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
“Jacked O’Lantern” (Time)
For Time:
30 Front Squats 95/65
15 Lateral Burpees over bar
20 Thrusters
15 Lateral Burpees over bar
10 Hang Clusters
15 Lateral Burpees over bar
Rx+= 95/65, 115/85, 135/95