Turn2CrossFit – CrossFit
Warm-up
300m Run
2 Rounds-
5 Wallball Front Squats
5 Wallball Push Press
5 Wallballs
then
3 Rounds-
2 Wall Walks
100m Run
Wallball EMOM (AMRAP – Rounds)
7 Min EMOM
10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.
Rest 3 Minutes
5 Sets:
:30 on/ :30 rest
*Keep track of total reps
Handstand Push-ups
Max Reps in :30
“Spartans” (Time)
4 Rounds For Time:
400m Run
16 Single Arm DB Push Jerks (8R/8L) 50/35
Target Time- 13 minutes
Time cap- 18 minutes
Rx+= 70/50