Turn2CrossFit – CrossFit
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Warm-up (No Measure)
-3 spiderman to elbow & reach (each side)
-5 sumo squats
-5 ring rows
-15 air squats
-10 ring rows
-10 thrusters (empty barbell)
PowerWall (3 Rounds for reps)
Teams of 3- 24min AMRAP
Athlete 1: (the pace)
5 Hang Power Clean (95/65)
5 Thrusters (95/65)
5 Lateral Bar Jump Overs
1 Rope Climb
Athlete 2: (the rest)
Athlete 3: (the score)
0:00-8:00- Russian KB Swings (2pd/1.5pood)
8:00-16:00- Wall-Balls (20/14)
16:00-24:00- Dball Over Shoulder (90/60)
At 24:00- 600m Dball Run for Time
(200m ea athlete)
Athletes will switch after Athlete 1 completes their rope climb.
Each 8min AMRAP is a team total score of reps. You will log each round of total reps separately- so communicate what rep you complete when switching and keep a running total. Restart each round.
PowerWall- Time (Time)
600m DBall Run- total time
(200m run per athlete)
If wod is completed as partner- athletes both run 300m. 200m switch, 100m switch.
POWERWALL- Partner (3 Rounds for reps)
Complete PowerWall in this format:
Athlete 1 will complete work cycle and after the rope climb will go straight into max reps of amrap. Athlete has 1min to score reps.
Athlete 2 will start work cycle after Athlete 1s time is up.
POWERWALL- Single (3 Rounds for reps)
Complete POWERWALL in following format:
2 rounds of ea EMOM
Follow same format as partner wod. 1 min clock after rope climb to get max reps.
Rest 90 sec after each round
(Total 6 rounds: 2 rounds kb, 2 rounds wall ball, 2 rounds Dball)