Emily’s (almost) no run B-day WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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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!!