Turn2CrossFit – CrossFit
Warm-up
400m run or row
10m knuckle draggers
pigeon stretch
banded pull aparts
5 banded OHS
*3 rounds of*
5 burpees
5 wall balls
5 DL or power snatches
100m run or row
“Tsakos” (AMRAP – Rounds and Reps)
AMRAP in 27 minutes:
Buy-In: 1 mile Run
In the remaining time, AMRAP of:
7 Deadlifts (135/105 lb)
5 Lateral Bar Over Burpees
6 Wall Ball Shots (20/14 lb)
3 Box Jumps (30/24 in)
Partner Workout (AMRAP – Reps)
On a 27 minute clock..
3 Rounds:
50 Cal Row
50 Alternating Wallballs 20/14
2 Rounds:
30 Cal Row
30 Power Snatches 135/95
Max Pushups
One athlete works at a time.
Score= total pushups