Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m Run
10 Sumo Squats
200m Run
15 Wallballs
100m Run
10 Box Jumps
then
Grab a barbell and start your Front Squats
Front Squat
4×3 Front Squats (70% of 1RM or challenging weight for 3) Use the same weight across all sets. Take a few sets to warmup and get right into it. Rest 2 minutes between sets.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Accessory Work
Metcon (Time)
2400m row
400m at 2000m pace +20s
400m at 2000m pace +10s
400m at 2000m pace
Repeat
If you don’t know your 2000m pace, slow, medium, fast will work.