Turn2CrossFit – CrossFit
Warm-up (No Measure)
“7’s on the rower”
3 rounds:
7 moderate pulls
7 hard pulls
7 easy pulls
4 min AMRAP: with an empty bar
5 reps of each movement
Good Mornings
Back Squats
Romanian DL
Hang Power Cleans
Front Squats
Strict Press
Thrusters
Metcon (Distance)
Rowing Intervals-
8 Sets:
:45 Row Sprint
:15 Rest
Score= Total Meters
“Freedom” (Time)
10 Rounds For Time:
3 Deadlifts 115/80
3 Hang Power Cleans
3 Power Cleans
3 Thrusters
3 Front Squats
Rx+= 155/105
20 min time cap
*choose a weight that you can complete the complex unbroken.