Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
1 minute/side banded hip opener
1 minute/side banded hamstring opener
2 Rounds with empty barbell-
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans
*build to starting weight for the lift
5 Sets: Every 3 Minutes
Power Clean+ 2 Hang Squat Cleans+ Front Squat
Build up to heaviest for the complex
“Mother Teresa” (4 Rounds for calories)
4 Sets: 2:30 AMRAP:
10 Deadlifts 225/155
7 Lateral Burpees over the bar
Max Cal Bike
-Rest 1 minute
Rx+= 275/195