Turn2CrossFit – CrossFit
Warm-Up #7 (No Measure)
Buy In:
300m Run
2 Rounds
10m Knees 2 Chest
10m Quad Stretch
10m Lateral Lunge
10m Bear Crawl
:30 sec each side: calf stretch
:30 sec each side: pigeon
Buy Out:
25 Air Squats
Power Clean
Every 90 sec for 15 min:
A. 3 Power Cleans @ 65%
B. 2 Power Cleans @ 70%
C. 1 Power Cleans @ 75%
D. Rest
E. 3 Power Cleans @ 70%
F. 2 Power Cleans @ 75%
G. 1 Power Cleans @ 80%
H. Rest
I. 1 Power Clean- attempt heavy
J. 1 Power Clean- attempt heavy
FIREBALL (AMRAP – Rounds and Reps)
12min AMRAP
5 D-Ball over Shoulder 90/60
10 D-Ball Squats 90/60
200m Run
D-Ball Squats must be held in “bear hug” to qualify for RX. (no shoulder rest or arms interlocked under ball)
*Log total rounds & reps