Turn2CrossFit – CrossFit
Warm-up
300m Run
Then-
5 min amrap with empty barbell:
5 Deadlifts
5 Hang Squat Cleans
5 Press
5 Overhead Squats
5 Thrusters
*each round, complete 10 plank shoulder taps
James Wright (AMRAP – Reps)
For Max Points in 20 Minutes:
Overhead Squat (10 Points)
Thruster (5 Points)
Squat Clean (3 points)
Deadlift (1 point)
Rx: 135#/95#
This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.
Partner Workout (Time)
In Teams of 2 Complete:
75 Synchro Push Up + Pull Across (50/35)
150 (Combined) Barbell Squat Clean (95/65)
Every 2 Minutes (Starting at 2:00) BOTH Partners: 100 Meter Shuttle Run
*Shuttle Run is 25 meters out and back twice and should be done together.
For this one, you and your partner will accumulate 75 synchro push up + pull across, together. Once all push ups are complete you will transition into doing 150 squat cleans – where only one partner will work at a time while the other partner rests. The caveat to this workout will be that every 2 minutes, starting at 2:00 BOTH partners will do a 100 meter shuttle run TOGETHER, working at the same time. Partners cannot transition back into their “work” until both partners have finished the shuttle run.
Rx+= 135/95