Turn2CrossFit – CrossFit
Warm-up
400m row
:30 sec pigeon stretch
iron cross stretch
thread the needle stretch
250m row
*3 rounds of*
3 snatch high pulls 45/35
3 hang muscle snatches 45/35
3 overhead squats 45/35
15 Minute EMOM:
1 Hang Power Snatch+ 1 Hang Squat Snatch (Weight)
Build up in weight as form allows. Score= heaviest weight
“Full House” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Buy In- 100m Walking Lunges
then…
25 Wallballs 20/14
10 Deadlifts 225/155
Score is rounds for wallballs and deadlifts.