Turn2CrossFit – CrossFit
There will be only one class at 9am on The 4th of July.
Warm-up
Run 300m, Row 300m, Ski Erg 25 Cals or AAB 25 Cals (Choose one)
3 Rounds (Go at a fast pace)
20m Bear Crawl
10m Burpee Broad Jump w/ 2 Squats
25 Double Unders
EMOM x 12
Odd – 3 Front Squats @ 60% of 1rm Back Squat
Even – 6 Back Squats @ Same load as above
Metcon (Time)
For time:
2K Row
Directly into 10 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Rx+ – 155/105
20 min time cap for entire workout. If you don’t finish, then please don’t click the RX or RX+ tab.
Back Squat (6×60%)
ONLY USE THIS SECTION TO QUICKLY AND EASILY GET YOUR PERCENTAGES and you can record your EMOM squats