Turn2CrossFit – CrossFit
Warm-up
300m run
5 yogi push-ups
*3 rounds of*
5 (1) burpee to plate + plate to OH 25/15
10 Russian twists (r/l=1)
5 power cleans 45/35
3 Position Power Clean (Weight)
Take 15 minutes to build to a heavy 3 position power clean.
First position at the high hang, then above the knee, and then from the ground.
“Black Cat” (Time)
For Time:
Buy In- 200m Farmer Carry 53s/35s
into..
21-15-9
Hang Power Cleans 115/85
Lateral Burpees over the Bar
Rx+=135/95