Turn2CrossFit – CrossFit
Warm-up
2:00 minutes min row, bike, or ski
3 cherry pickers
PVC pass throughs & shoulder stretches
*2 rounds of*
7/4 cal ski
5 DL’s
5 clean high pulls
5 power cleans
5 push press
Power Clean
15 Minute EMOM
1-5 Min= 3 Touch and Go Power Cleans
6-10 Min= 2 Touch andGo Power Cleans
11-15 Min= 1 Power Clean
*Build up in weight to a heavy for 1 rep. All touch and go reps should be at a challenging weight, with no misses.
Score= Heaviest lift
“Segway” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
3 Rounds of “DT”
12 Lateral Burpees over the bar
“DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead