Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Couch stretch (each side)
Pigeon stretch (each side)
10 warrior squats (5 each side)
250m row (faster pace)
10 PVC pass throughs
10 PVC overhead squats
10 PVC power snatches
10 Min EMOM
Snatch w/ pause right above your knee
Gradually increase weight over the 10 sets. Log your heaviest set.
“Nautical Nancy” (Time)
5 Rounds For Time:
500m Row
15 Overhead Squats 95/65