Turn2CrossFit – CrossFit
Warm-up
400m run
then with your team of 3, one person at each station..
2 rounds:
1 min stations
– Bike
– 10 elbow rotations+ max Power Cleans
– :30 bar hang + 3 Burpees
*build in weight for the power clean
Team of 3 Workout (Time)
In teams of 3 Complete the following..
For Time:
45 Power Cleans 155/105
90 Pull Ups
135 Lateral Burpees over Bar
1 Partner on assault bike and rotating every 15/10 Calories
Rotation will be Assault Bike > Chipper > Rest > Assault Bike > Chipper > Rest.
1 Partner will be chipping away at the work while one partner rests and the other is on the assault bike. After the partner on the assault bike completes 15/10 Calories you will rotate. Continue until all burpees are completed.
25 Minute Cap