Turn2CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warm up:
run 400m
Then 3 rounds of:
10m Samson stretch with twist
10 Air Squats
10m Spiderman w/ reach
3 Ashleys – Burpee, Jumping pull up, 2 Air squats
Metcon (Time)
EMILY’S NO RUN B-DAY WOD:
Grab a Partner and GO!!
For Time:
80 Thrusters 45/35
20 Box Jump Overs
200m KB Farmer Carry (2×53/35)
60 Thrusters 75/45
40 Box jump Overs
200m KB Farmer Carry (2×53/35)
40 Thrusters 95/65
60 Box Jump Overs
200m KB Farmers Carry (2×53/35)
20 Thrusters 115/75
80 Box Jumps Over
200m KB Farmers Carry (2×53/35)
SPLIT ALL REPS EVENLY
39 Minute time cap
Have Fun and wish Emily a Happy Birthday!!