Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of:
300m row
10 PVC pass throughs
10 Superman’s
5 Ashley’s
8 plate front squats 15/10
Ashley = burpee, jumping pull-up, 2 air squats
https://youtu.be/1_r-jPvEVoc
Paused Front Squat
3×5 Front Squat with 3 second pause
-Rest 2 minutes in between sets
Add weight from last
“Mt. Rushmore” (Time)
For Time:
500m Row
30 Overhead Squats 95/65
30 Hang Power Snatches
30 Burpees over Bar
Rx+=135/95
Accessory Work
Metcon (Time)
3 rounds
10 ring rows (feet elevated)
10 ring push-ups
30s top of dip ring hold
(Bonus for L-sit in hold)
Score max time in hold