Turn2CrossFit – Competition Training
Metcon (Time)
“The Prince”
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row
Metcon (Calories)
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold