Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
5 sumo squats
Iron cross stretch
*6:00 AMRAP OF*
2 burpees to plate 35/25
5 plate thrusters 35/25
10 plate Russian twists 35/25
10 Minute EMOM (Alternating Movements)
A: Push Jerks
Odd Minutes- 8 Push Jerks
*Pick a weight 50-60% of 1RM PJ or go heavier than last week when we did Push Press.
*The Push Jerk bar will be taken from the ground.
B: Front Squats
Even Minutes- 8 Front Squats
*Pick a weight 50-60% of 1 RM Front Squat.
*The Front Squat will be taken from the rack.
“G.O.A.T.” (Time)
For Time:
21-15-9-6-3
HSPU
Front Squats 95/65
Bar Facing Burpees
*20 Minute Time Cap
Rx+= Strict HSPU, 195/125
Accessory Work
Metcon (Time)
Row
2 rounds
400m slow
400m moderate
400m fast