Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 10:00 clock
300m run
10 banded pull aparts (across chest & OH)
10 open/close arms
Into: 1-10, 10-1
burpee + jumping pull-up
KB swings 35/26
3 Sets:
Pendlay Row
5 Pendlay Rows
Build each set.
Bench Press
5 Bench Press. Build each set and try to get heavier than last week.
Rest 2 minutes after each set.
“Joseph Grzelak” (Time)
For Time:
100 Kettlebell Swings 32/24kg
*2 Burpees at the top of each minute
Metcon (Time)
Team of 2!
For Time:
800-600-400-200m Run together
40-30-20-10
HSPU
Hang Power Cleans 135/95
*Split work inside as a team, one athlete works at a time.
25 Minute Time Cap
Rx+= 155/105