Turn2CrossFit – CrossFit
Warm-up
Row 500m
2 rounds
10m Leg Swing Forward/Backward to Hamstring Stretch
10m Quad Pulls
10 Thrusters 45/35
Deadlift (Find a 3RM)
15 min to:
Establish a Heavy Triple
Rest 5 min
Then……….
Metcon (AMRAP – Reps)
7 min AMRAP
3,3,6,6,9,9……etc.
Deadlift (% of your 3RM)
Burpee over Bar
*Your coach will notify you of the percentages to be use for the deadlift.