Turn2CrossFit – CrossFit
Warm-up
on a 9:00 min clock:
400m row
5 Cherry pickers
AMRAP with remaining time
-:30 sec hand plank hold
-5 empty barbel good mornings
-5 empty barbell deadlifts
-6 box step ups
Deadlift
3-3-3-3-3-3
Take 15 minutes to build to a 3 rep deadlift. Increase weight each set.
“Corn Maze” (3 Rounds for reps)
15 Minute EMOM:
Min 1- Max Cal Ski
Min 2- Max Alt. DB Snatches 50/35
Min 3- Max DB Pull Through
Min 4- Max Box Jumps 24/20″
Min 5- Rest
Score= total reps for each round