Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10 warrior squats (5 each side)
5 air squats
10 arm circles (forward & backward)
300m row
7 back squats 45/36
7 push jerks 45/35
200m row
5 back squats (add weight)
Back Squat
5×2 Back Squat. Go heavier than last time.
Rest 2 minutes between sets. All sets at the same weight.
“Rush” (Time)
For Time:
50/40 Cal Row
40 Front Squats 135/95
30 Pullups
20 Push Jerks 135/95
10 Rope Climbs
Scale rope climbs with either 10 sit to stands or 2 knee tucks on rope for one rope climb.