Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
*then*
-8 sumo squats to hamstring stretch
-10 PVC pass throughs
-5 front squats 45/35
-5 push jerks 45/35
Squat Clean and Jerk (3×1 @ 87.5%)
*THEN 4 sets of the following percentages*
-1 SC + 1 J @ 77.5%
-1 SC + 1 J @ 82.5%
-1 SC + 1 J @ 87.5%
**77.5%, 82.5%, and 87.5% = 1 set. Complete 1 set in 3 min*
HAVE YOUR WEIGHTS READY BECAUSE IT IS A 3:00 EMOM (12 MIN)
*log your heaviest SC + J*
Metcon (AMRAP – Reps)
12 min AMRAP of:
2-4-6-8-10-12-……..
-push-ups
-knees to elbow