Turn2CrossFit – CrossFit
Warm-up
400m Run
World’s Greatest Stretch
3 sets:
5 Ashley’s (burpee+ jumping pullup+ air squat)
5 HSPU/ 5 Pullups
5 Thrusters/ Wallballs
5 Clean and Jerks (partner wod)
*build in weight for barbell movements,
“Worsley” (Time)
5 Rounds For Time:
9 HSPU
15 RIng Dips
21 Thrusters 95/65
200m Run
From Australian Hero Games, this Hero WOD is dedicated to Private Luke Worsley, 26 years of age from Sydney. He was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders and their supporters in Uruzgan Province on the 23rd November 2007.
Partner Workout (AMRAP – Rounds and Reps)
25 Minute AMRAP: “I Go, You Go”
5 Rounds each:
5 Wall balls(20/14)
5 Pull-ups
1 clean & jerk(135/85)
4 rounds each:
5 Wall balls
5 Pull-ups
1 clean & jerk(155/105)
3 Rounds each:
5 wall balls
5 Pull-ups
1 clean & jerk(185/125)
Max rep clean & jerks in remaining time
(185/125)
*One athlete completes a full round and the other athlete rests, then switch.
Rx+= 3/2 Bar Muscle Ups
185/125, 205/135, 225/155