Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row or run
10m inch worm
*3 rounds of*
4 burpees
6 step-ups
8 kipping swings
10 deadlifts 45/35
Add weight and reduce DL reps each round. Perform box jumps and knee raises when you are warmed up enough
Deadlift
5×5 Deadlift at 75-80% of 2 RM from 2 weeks ago. If you don’t have a 2 RM choose a challenging weight for 5 reps. Rest 2 minutes between sets.
“Clark Kent” (AMRAP – Rounds and Reps)
13 Minute AMRAP:
6 Deadlifts 225/155
12 Burpee Box Jump Overs 24/20″
18 Toes to Bars
Rx+=275/195
Accessory Work
Metcon (Weight)
3 rounds
3 turkish get ups per side
20m bottom up kettlebell walk per side
https://youtu.be/V3FjmLsXRBU