Turn2CrossFit – CrossFit
Bear Necessity- Partner Workout (Time)
For Time (with a Partner)
Buy-In: 1mi Run
Directly into, 4 Rounds of:
8 Rope Climbs
12 Bear Complexes (135/95 lb)*
Cash-Out: 1mi Run
*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
Both Athletes Run 2 miles total.
Switch as necessary, no other minimum work required.
Athlete 1 can start movement before Athlete 2 gets back from run, if applicable, but finish “time” is when the last Athlete finishes their 1 mi Run.
Protect Your Baby (Time)
800 meter Medicine Ball Run (30/20)
30 Burpees ea
30 Jumping Lunges ea
30 Air Squats ea
30 Mountain Climbers ea
3 minute Plank Hold ea
800 meter Medicine Ball Run (30/20)
*Med Ball- you are only running with one ball- rotate as needed on run.
**One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
***Athletes can also rotate as necessary, meaning one person does not need to complete all 30 burpees before switching
Catalina Wine MIxer Party (Time)
75/55 Air Assault Calories
200m Farmer Carry (2pood/1.5)
25 Sledge Hammers (16/10)
75 Ski Erg Calories
200m Farmer Carry
25 Sledge Hammers
75 Double Unders
200m Farmer Carry
25 Sledge Hammers
400m Run (50m per rep)
200m Farmer Carry
25 Sledge Hammers
* Perform 1 Burpee per rep not completed under 30 minutes.
** Entire workout must be completed before penalty is performed (meaning, finish the work on the running clock, then do your burpees)