U Turn CrossFit – CrossFit

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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