Turn2CrossFit – Competition Training
Back Squat
On the 0: 10 Reps @ 70%
On the 2: 8 Reps @ 75%
On the 4: 6 Reps @ 80%
On the 6: 4 Reps @ 85%
On the 8: 2 Reps @ 90%
Metcon (AMRAP – Rounds and Reps)
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Metcon (No Measure)
Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row
On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row
On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row