Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
*2 rounds of:*
(1st round/2nd round)
-10m spiderman elbow/reach/:30 sec pigeon stretch
-10 air squats/front squats 45/35
-PVC pass throughs/push jerk 45/35
Squat Clean and Jerk (3×1 @ 85%)
*then 3 sets of the following percentages*
-3 SC + 1 J @ 75%
-2 SC + 1 J @ 80%
-1 SC + 1 J @ 85%
*75%, 80%, and 85% = 1 set. Complete 1 set in 5 min*
HAVE YOUR WEIGHTS READY BECAUSE IT IS A 5:00 EMOM (15 min)
Metcon (Time)
4 rounds of:
400m run/row
25 back squats 95/65