Turn2CrossFit – CrossFit
Warm-up
4 Rounds of “Rowling”
*Row and try to land exactly on 100m, do burpees for every meter over/under you are from 100.
then 2 sets-
5 Inchworms in place
5 wallballs
5 box jump overs
5 deadlifts
*build in weight for deadlifts
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.
WZA Qualifier #3 (Time)
For Time:
15-20-25
Cal Row
Wallballs 20/14
Chest to Bar Pullups
Box Jump Overs 24/20″
Alt DB Snatches (R+L=1) 50/35
-1 minute rest after each round
20 Minute Time Cap