Turn2CrossFit – CrossFit
Warm-up
12 Minute Running Clock
Row 300m
10m Walking Lunges
10m Toy Soldiers
10m Duck Walk
5 Ashleys
Back Squat (10@60%, 8@70%, 6@75%, 4@80%)
Front Squat (5@60%, 5@70%, 5@70%, 5@70%)
Metcon (Time)
21-15-9
Squat Cleans (95/65#)
Pull-ups
*15 Minute Time Cap
Rx+ is 135#/95# and
7-5-3 Ring Muscle-Ups