Turn2CrossFit – CrossFit
Warm-up
3 Minute Row
2 Sets:
5 Wallball Front Squats
5 Wallball Push Press
5 Wallballs
then
2 Sets:
10 Ball Slams (Catch the ball on the bounce)
:20 Hold at the top of the dip
Wallball EMOM (AMRAP – Rounds)
7 Min EMOM
10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.
Rest 3 Minutes
5 Sets:
:30 ON/ :30 REST
Ring Dips
Score total dips
“Inventive” (Time)
For Time:
42-28-14
Cal Row
Ball Slams 30/20