Turn2CrossFit – CrossFit
Warm Up
On a 10:00 min clock:
Fish game on rower
10 banded pull aparts (across chest & OH)
*AMRAP OF*
10 banded tricep pull down
10m toy soldiers
10 alt DB hang snatch (light weight)
10 Sets: (:30 WORK/:30 REST)
Alternate between movements
Ring Dips
Score your max set. These do not have to be unbroken. Complete as many as you can in the :30.
Pinch Plate Hold (Checkmark)
Deadlift plates up to hip and hold
Pick challenging weight
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“I live my life a quarter mile at a time.” (AMRAP – Rounds and Reps)
6 Minute AMRAP:
20 Cal Row
15 Toes to Bars
10 Alt DB Hang Split Snatch 50/35
-Rest 3 Minutes
Complete whatever you got for the AMRAP above for total time.
Rx+=70/50
Score rounds and reps. Post time in notes.