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150716 – “It’s NOT a Clean Pull!”

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

500m Row

30 Walking Lunges

20 Air Squat

10 Burpee Broad Jump

then,

5 Empty Bar Front Squat

5 Front Squat at 50% of 1RM

4 Front Squat at 65% of 1RM

3 Front Squat at 75% of 1RM

Strength

Front Squat (5 Sets of 3 Reps at 85% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 – AMRAP

8 Strict Pull-up

8 Power Snatch, 95#/65#

8 Bar Lateral Burpee