U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

In team relays, from rig to rig:

Burpee Broad Jumps

Walking Lunges

Toy Soldiers

Duck Walk

Bear Crawl

Crab Walk

Strength

Metcon (Weight)

4 x 3/6 Front Squat/Back Squat

*Perform 3 Front Squats, rack the bar and immediately perform 6 Back Squat. Increase weight each set and go has heavy as possible for the last set. Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Reps)

Partner WOD

14-AMRAP for total reps:

Partner A: 200m Med Ball Carry, 25#/16#

Partner B: ME Barbell Movement, 135#/95#

*Each partner must choose to either do the Snatch with the barbell or the Clean & Jerk with the Barbell. While one partner runs the carry the other partner will perform ME reps with his or her chosen barbell movement.