Turn2CrossFit – CrossFit
#nevermissamonday
Warm-up
Row 500m, Bike 20 Cals or Run 400m
3 Rounds
5 Kip Swings
5 Bar Touch Burpees
10 PVC Overhead Squats
Shoulder Press (5X5)
5 Reps EMOM X 5 @ 65-70%
Metcon (3 Rounds for time)
3 Rounds
21/18 Cal Assault Bike
15 Deadlifts 185/125
9 Burpee Box Jump Overs 30/24
Rest 3 mins b/t set
7 min time cap per round
*If you finish before the 7 min cap, then use that for additional rest.
Go Fast!!!!!!