Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 min clock:
300m run
Couch stretch
10 PVC pass throughs & around the worlds
*AMRAP OF*
100m run
10m burpee broad jump w/2 squats
1 power snatch + 1 hang power snatch
Every 2 Minutes X 6
8 Lateral Burpees over Bar
1 Power Snatch + 1 Hang Power Snatch
*Choose moderate/heavy weight
“Yangtze River” (Time)
3 Rounds For Time:
30 Wallballs 20/14
24 Box Jump Overs 24/20″
Accessory Work
Metcon (Weight)
Build to:
90s bottom of back squat
60s bottom of front squat
30s bottom of overhead squat
(All at 30-40% of 1RM)
Score weight of back squat, mark rest in notes.