Turn2CrossFit – CrossFit
Warm-up
Front Squat (3×3)
3 @ 70%
3 @ 80%
Max reps @ 90%
*post your 90% effort
Metcon (No Measure)
2 Rounds
3 min EMOM
15/12 Calorie Row
Rx – Air Assault Bike
Immediately into:
3 min EMOM
5 Front Squats 155/110
Rx+ – 185/135
Immediately into:
3 min EMOM
15 Toes 2 Bar
This is an EFFORT workout today. Find loads, reps and progressions that will challenge you EMOM. It is NOT meant for failure. If you need to adjust mid-wod, please feel free to do so. Get to know yourself as you work through this.
cool down
400m Walk
*Stop every 100m and perform 3 cossack stretches each side. You’ll end this with the cossack stretches.