Turn2CrossFit – CrossFit
Warm-up
3 min bike/ski/row
PVC pipe stretch
10m Duck walk
10m Bear crawl
10 Sumo squats
10 Warrior squats
3 rounds:
5 Rack deliveries
5 High hang power cleans
5 Muscle cleans
5 Tall cleans
5 Front squats
Metcon (No Measure)
10 EMOM
1st minute- 4 Clean high pulls
2nd minute-2 low hang power cleans
Clean+Clean
Build to a heavy double for the clean. These can be squat or power