Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run or 2:00 min bike
10 PVC pass throughs & shoulder stretches
*2 ROUNDS OF*
5 ring rows
5 push ups
5 deadlifts 45/35
5 hang power cleans 45/35
3 Sets:
Take no more than 15 minutes total time to finish 3 sets.
Weighted Pull-ups
3 Strict Weighted Pullups
*Use weight if you are able to complete at least 5 or more strict pullups. Scale with a band if needed.
Move right into next movement.
Push-ups
Score max set of pushups.
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Metcon (Time)
For Time:
6 Rounds: (I go, you go)
9 Cal Bike
6 Chest to Bar Pullups
3 Power Cleans 135/95
50 Burpee Box Jump Overs 24/20″
6 Rounds: (I go, you go)
3 Power Cleans 135/95
6 Chest to Bar Pullups
9 Cal Bike
*24 Minute Time Cap
Rx+=185/135
One second penalty for every missed rep.