Turn2CrossFit – CrossFit
Warm-up
500m row
5 cherry pickers
10 arm circles (forward/backward, big/small)
10 open/close arms
*3 rounds of*
5 DL’s
5 power cleans
5 front squats
10 plate halos 25/15
Deadlift
5×12 Deadlift. Lift every 3 minutes. All sets at the same weight. Aim for at least 55-60% of 1RM.
**After each set, hit a max set of pushups.
“Grizzly” (Time)
10 Rounds For Time:
200m Run
1 Bear Complex 135/95
(Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Push Press)
*Perform each movement individually, do not blend movements together.
15 Minute Time Cap