Turn2CrossFit – CrossFit
Warm-up
500m row
iron cross
thread the needle
10m knuckle draggers
*3 rounds of*
5 supermans
5 DL’s
20m Bear crawl (10 forward/10 backward)
Deadlift
5×8 Deadlift at 60% of 1 RM. All sets should be at the same weight. Lift every 3 minutes.
**After each set, hit a max set of strict ring dips or box dips.
“Because I Said So” (AMRAP – Rounds and Reps)
13 Minute AMRAP:
100m Farmer Carry 70s/53s
15 HSPU
2 Rope Climbs
50m FC=1 rep