Turn2CrossFit – CrossFit
Warm-up
10 min Clock
Run 100m
5 Superman/Hollow Rock
10 Good Morning 45/35
15 Jumping Jacks
Metcon (Time)
For time – 15 min time cap
50 Double Unders
50 Deadlift 155/105
50 Double Unders
40 Wall Balls 20/14
50 Double Unders
30 HSPU
50 Double Unders
20 DB Hang Clean & Jerks 50/35*
50 Double Unders
*DB Hang C&J are Single Arm alternating 5 each side. Only ONE DB NEEDED per athlete.
Rx+ – 185/125 DL, 70/50 DB
Midline
With additional time remaining
10,9,8….1 reps of:
AbMat Sit Ups
KB Swings