151119 – That Sleeper is Out There

U Turn CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Air Squat
:30 Plank Hold
8 Spiderman Lunges (3 Sec Hold at the Bottom)
Strength
Back Squat (4 x 9 @ 70% + 10# (Refer to 4×9 from 151106))
Metcon
Metcon (Time)
For Time:
1000m Row
then,
3 Rounds
15 Toes-to-Bar
15 Thruster, 95#/65#
*Time Cap – 25 min