Spike the Punch 092716
U Turn CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 Walking Lunge
10 Good Mornings
10 PVC STOH
Weightlifting
Front Squat (1 RM)
15 Minutes to establish 1RM Front Squat
Metcon
Metcon (AMRAP – Reps)
6 AMRAP
150m Run
5 Front Squats (95/65)
2 Min rest
3 AMRAP
150m Run
5 STOH (95/65)
