Turn2CrossFit – CrossFit
Warm-up
12 Minute Clock
Row 700m
10m Spiderman Stretch w/reach
10m Toe Grab Hamstring Stretch
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Back Squat (10@60%, 8@65%, 6@ 70%, 6 @ 75%, 6@ 80%)
Record your heaviest set of 6
Front Squat (60%, 70%, 75%, 75%)
All sets of front squats are 5 reps
Metcon (Time)
3 Rounds for time:
15 Thrusters (95#/65#)
15 Pull-ups