Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m elbow/reach stretch
*THEN 2 ROUNDS OF*
50 singles
10 scapula pull-ups
10 jump squats
10 deadlifts 45/35
10 squat cleans
-2 round perform toes 2 bar
*ADD WEIGHT*
https://youtu.be/pE8PJsWEV7k
Every :20 x 30
1 Squat Clean
(70-80% of 1RM)
Make sure to stay between 70-80% for the entire 30 sets
“Deuces” (2 Rounds for reps)
12 Minute AMRAP:
10 Toes to Bars
8 Box Jumps 24/20
6 Deadlifts 225/155
-then-
8 Minutes to find MAX Squat Clean
*Score total reps for AMRAP and heaviest weight for squat clean
Accessory Work
Metcon (Weight)
3 rounds
10 skull crushers
10 barbell bicep curl
10 prone overhead press
https://youtu.be/PF8YfI0gxWU
Score weight of skull crushers