Turn2CrossFit – CrossFit
Warm-up
2 minute Jump Rope
then
3 Rounds
5 3 second pause Back Squats
5 3 second descent HSPU
5 DB Hang Squat Cleans
Back Squat
Deload Week-
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
“Sour Patch Kids” (AMRAP – Rounds and Reps)
6 Minute AMRAP:
8 DB Hang Squat Cleans 40s/25s
8 HSPU
64 Double Unders
– Rest 2 minutes
6 Minute AMRAP:
16 DB Hang Squat Cleans
16 HSPU
32 Double Unders
Rx+= 50s/35s
Score= Total Rounds and Reps combined with both AMRAPs