Turn2CrossFit – CrossFit
Warm-up
Spend 3 minutes stretching
Then spend 3 minutes on Row, Bike or Ski
Handstand walk over or around obstacles. (AMRAP – Reps)
** Log 1 rep for every successful 90 degree turn and/or every step successfully completed.
Bear-Zerk (Time)
4 rounds for time:
400m Run
1 Bear Complex 95/75
1 Bear Complex is:
7 Unbroken Sets of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
**Rx+ = 135/95
25 minute time cap
Buy Out- 5 Burpee Penalty for any drop between Rep1-Rep7 (no penalty if you complete 7 rep complex)
You cannot Squat Clean the First Rep. (emphasis on Power then front squat). However, you can thruster out of the front squat into push press.
Body-Armor
3 sets
2 Peg Board Ascents
10 ring dips