Turn2CrossFit – CrossFit
Warm-up
On a 10:00 min clock:
3:00 min bike or ski
10 PVC pass throughs
Achilles stretch
*AMRAP of*
15 DU’s
3 Deadlifts
3 hang power cleans
3 push jerks
3 power cleans
10m crab walk
5 Sets:
Push Jerk
2 Push Jerks directly into max reps of strict ring dips.
-Rest 2 minutes between sets
Ring Dips
These should be strict ring dips. Scale with a band or use a box.
Score= max set
“Glacier” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5 Deadlifts 95/65
5 Hang Power Cleans
5 Push Jerks
5 Power Cleans
30 Double Unders
Rx+=135/95