Turn2CrossFit – CrossFit
Warm-up 2 (No Measure)
2 Rounds:
10 cal Row/Bike
10m High knee jog
10m Ass kick jog
10m backward jog
10m Fast Jog
**then with a light KB**
15 Goblet Squat
10 Single Arm KB Swing (5 each)
15 SDLHP
10 Single Arm KB Should Press (5 each)
Max Deficit HSPU (Distance)
With a 12 minute clock, work towards a max deficit of 1 HSPU
Floratine (Time)
3 Rounds
30 Wall Balls 20/14
20 Cal Row
10 Alt. DB Snatch 50/35
3 – 2 – 1
Squat Clean & Jerk @90+%
Rx+ = 70/50
**Use your most recent Squat Clean & Jerk Numbers
**First round through you do 3 squat c & j, the second round you do 2, and so on.