Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row
10 PVC pass throughs
:30 couch stretch (each side)
:30 pigeon stretch (each side)
350m row
5-10 front squat 45/35
5-10 push press 45/35
200m row
3 squat cleans (add weight)
3 push jerks (add weight)
Squat Clean and Jerk (1×1)
12 mins to work up to a 1 rep max
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
-20 wall balls 20/14
-200m run
-20 alt. DB snatches 50/35
R/L=2
RX+=25/16