Turn2CrossFit – CrossFit
#nevermissamonday
Warm-up
Row 400m @ moderate pace
10 Good Mornings 45/35
10 Jump Tucks
Row 200m @ 70-75% pace
10 Hang Squat Cleans 45/35
10 Jump Tucks
Row 100m @ Max Effort
10 Deadlift 45/35
Deadlift (5x3x3x1x1x1 (20 minutes) )
As long as technique is good, you can build to a Heavy Single.
Metcon (4 Rounds for time)
4 Rounds
4 Minutes to complete:
25 Push Press 75/55
15 Bar Facing Burpees
25 GHD Sit Ups~sub w/ AbMat Sit Ups
*All rounds are scored separately.
**Rest with any additional time remaining