Turn2CrossFit – CrossFit
Warm-up
Lacrosse Ball Back Smash 4 Minutes
4 Minute Row
10m Walking Lunge w/twist
10m Bear Crawl
10m Crab Walk
Warm-up to 55% of Front Squat
3 Front Squats & 1 Split Jerk (1-1-1-1-1-1-1)
Starting at 55% of your front squat, Every 90 Seconds for 7 Rounds increase the weight by a predetermined increment (5 or 10 lbs).
Record your heaviest successful complex.
Metcon (Time)
3 Rounds
Run 300m
12 Pull-ups
21 Hang Power Snatches (75#/55#)
*Time Cap 15 Minutes