Turn2CrossFit – Competition Training
Metcon (Time)
“Waterproof”
21 – 15 – 9
Row Calories
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk
Rest 2 Minutes
AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk
Metcon (Calories)
Recovery Bike
25 Minute Effort
On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups