Turn2CrossFit – CrossFit
Warm-up
2:00 min row, bike, ski, or 300m run
10m elbow/reach stretch
iron cross stretch
10 Kip swings
*2 rounds of Cindy*
5 pull-ups
10 push-ups
15 air squats
“Air Force” (Time)
For Time:
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
**4 Burpees at the top of each minute
The United States Air Force is the air service branch of the United States Armed Forces, and is one of the eight uniformed services of the United States. Originally created on 1 August 1907, as a part of the United States Army Signal Corps, the USAF was established as a separate branch of the United States Armed Forces in 1947 with the enactment of the National Security Act of 1947. It is the second youngest branch of the United States Armed Forcesand the fourth in order of precedence. The United States Air Force articulates its core missions as air supremacy, global integrated intelligence, surveillance and reconnaissance, rapid global mobility, global strike, and command and control.
Team of 2!! (Time)
For time:
20 Chest to Bar Pull-ups
120 Cal Row
60 Push Jerks 135/95
240 Double Unders
60 Front Squats
120 Cal Row
20 Chest to Bar Pull-ups
*one athlete works at a time, split reps however you see fit
Rx+=Bar Muscle Ups
30 min time cap