Turn2CrossFit – CrossFit
Firehouse Warm-Up (No Measure)
3-5 Rounds
10 Calories Air Assault Bike
20 Calories Concept 2 Rower
30 Double-Unders
12 Minute Clock
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 3 Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)
Calculate percentages based off 90% of your Training Max
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
20 Wall Balls (20/14)
10-40 Double Unders
10 Thrusters (95/65#)
10 Air Assault Calories
Pick a number of DUs that will challenge you, but not cause you to get stuck at DUs. At least 10 attempts. The only way to get better at DUs is to try DUs! Post your DU rep scheme in your comments. If you do at least 10 reps you get to click Rx. If you do 40 DUs you get to click Rx+