Turn2CrossFit – CrossFit
Warm-up
3:00 min row or bike
10m quad stretch
10m lateral lunge
10 PVC pass throughs
10 PVC overhead squats
*3 rounds of*
5 burpees
5 ring rows
5 OHS 45/35
Overhead Squat
3×5 Overhead Squat. Build up to weight you will do for all 3 sets.
Rest 2 minutes between sets.
Go heavier than last week.
“CW3 Jacob Sims” (Time)
For Time: wearing a vest
40 Pullups
40 Pushups
40 Burpees
160 Air Squats
300m Row
Army Chief Warrant Officer Jacob M. Sims. Died 10/27/2017 serving during operation freedom’s sentinel 36, of Juneau, Alaska, died in Logar Province, Afghanistan, as a result of wounds sustained when he was involved in a helicopter crash. He was assigned to 4th batalion, 160th Special Operations Aviation Regiment, Joint Base Lewis-McChord, Washington.
Partner Workout (AMRAP – Reps)
24 Minute AMRAP:
“I go, you go”
10 Rounds: (5 each)
3 Burpee Pullups
6 Thrusters 115/85
9 Cal Bike
then.. AMRAP:
50 Power Clean and Jerks 115/85
50 Lateral Burpees over Bar
*break up second part however needed, one athlete works at a time.
Rx+= 3/2 Ring Muscle Ups, 135/95