Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Worlds greatest stretch
10m crab walk
300m row
5 sumo squats
10 plank with band pull (each side)
200m row
5 pause back squats 45/35
https://youtu.be/rNFD7RPyyMU
Pause Back Squat
Take 15-20 minutes to build to a heavy 3 rep Pause Back Squat. Pause 3 seconds at the bottom of the squat position.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Cleans are done as squat cleans