Turn2CrossFit – Competition Training
Metcon (3 Rounds for reps)
Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% Strict HSPU
1:00 Light Row + 50′ HS Walk
Metcon (Time)
“Run DMC”
4 Rounds
200m Run + 8 Bar Muscle-ups
200m Run + 12 DB Power Snatch 70/50
Metcon (AMRAP – Reps)
Midline
EMOM x 9
Minute 1: Strict TTB
Minute 2: GHD Static hold (Face Up)
Minute 3: Banded Good Mornings