Turn2CrossFit – CrossFit
Warm-up
500m Row
then
:20/:10 for 9 sets
-Mountain Climbers
-Box Jumps
-Deadlift
*Build in weight for DL
Deadlift
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.
“Casper the Friendly Ghost” (AMRAP – Reps)
18 Minute AMRAP:
20 Single Arm Devils Press 50/35
30/20 Cal Row
40 DB Box Step Up 24/20″ (1 DB held anyway)
50/40 Cal Row
60 Box Jump Overs 24/20″
70/60 Cal Row
Rx+= 2 DBs for Devils Press and Box Step Ups 50s/35s