Turn2CrossFit – CrossFit
Warm-up
3 rounds:
200m run
5 sumo squats
5 hang clean and jerks
5 front squats
5 burpee pull-ups
*build in weight on the hang clean and jerks
7 Sets: Every 2 Minutes
Power Clean and Jerk+ Squat Clean and Jerk
Build in weight each set.
“Capture the Flag” (Time)
5 Rounds For Time:
9 Lateral Burpees over bar
6 Hang Clean and Jerks 115/85
3 Burpee Pullups
Rx+= 135/95, Bar Muscle Ups