Turn2CrossFit – CrossFit
Warm-up
400m run or 1000m bike
10 arm circles (forward/backward & big/small)
10 open/close arms
10m spiderman crawl
10m burpee broad jump
*3 rounds of*
5 jump squats
5 push-ups
5 power cleans
T.U.P. (Time)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Partner Workout (Time)
For Time:
Buy In: 80 Cal Bike
then
50-40-30
Burpee Box Jump Overs 24/20”
Hang Power Cleans 135/95
Cash Out- 800m Run (together) with sandbag and trade off as needed.
** One athlete works at a time, split work evenly.
Rx+= 155/105
Time Cap- 30 minutes