Turn2CrossFit – CrossFit
#NeverMIssAMonday
Warm-up
EMOM x 12
Min 1 – 50s row @ moderate speed
Min 2 – 2 Spiderman w/reach each side + 5 burps
Min 3 – 20 DUs / 40 Singles
Min 4 – 5 Pausing Back Squats 45/35
Weightlifting
Back Squat (20 Mins to complete…)
3 Back Squat @ 84%
2 Back Squat @ 86%
1 Back Squat @ 88%
3 Back Squat @ 86%
2 Back Squat @ 88%
1 Back Squat @ 90%
3 Back Squat @ 88%
2 Back Squat @ 90%
1 Back Squat @ 92%
*Post Heaviest 1 rep
Metcon
Metcon (AMRAP – Reps)
In 10 min Window –
75 Wall Ball buy in, then…
AMRAP of:
8 Burpee Box Jump Overs 24/20
30 Double Unders