Turn2CrossFit – CrossFit
Warm-up
500m row or run
10m knuckle draggers
10m lateral lunge
PVC pass throughs & around the worlds
*3 sets of*
5 tempo Superman’s
5 Deadlifts PVC/barbell
5 hang power snatches
5 OHS
100m run
Deadlift
3×10 Deadlift. Chose a weight that will be challenging for 10 touch and go reps.
-Rest 2 minutes between sets
“Spark” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
10 Hang Power Snatches 95/65
100m Run
10 Overhead Squats
100m Run
Rx+= 115/85
100m= 1 rep
23.2 Open Workout
You may make up the open workout 23.2 today in place of the class workout.