Turn2CrossFit – CrossFit
Warm-up
Fish game on rower
10 arm circles (forward/backward & big/small)
10 open/close arms
:30 sec handstand hold
10 good mornings 45/35
*3 rounds of*
5-10 pushups
5 deadlifts
5 power cleans
Deadlift
Deadlift 5×2 at 80-85% of last 3 Rep Max.
All sets at the same weight.
Rest 2 minutes in between sets.
“Speed Walk” (2 Rounds for reps)
7 Minute AMRAP:
1-2-3-4-5…
Wall Walks
3-6-9-12-15…
Power Cleans 135/95
-Rest 2 Minutes
5 Minute AMRAP:
3 Wall Walks
9 Power Cleans 135/95
Rx+=155/105
Score is reps for each amrap.