Turn2CrossFit – CrossFit
Warm-up
500m Run
10 Elbow Reach Stretch
Pigeon Stretch/side
Twisted Cross/side
5 Ashleys
100m Run
*Grab a barbell and start warming up for squat clean/s2oh/deadlift.
Partners set up box and wallball
5 reps of box jumps
5 reps of wallballs
The Lyon (Time)
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
To learn more about The Lyon click here
Mark & Dennis (Time)
8 Rounds with a partner of:
-4 Box jumps (each) 34/28, switch every rep
-18 Deadlifts 245/170 / hang hold*
-7 Synchronized bar facing burpees
-36 Wall Ball Shots 20/14, (switch every 6 reps)