Turn2CrossFit – CrossFit
Warm-up
300m run
Barbell warmup: 5 reps of each movement
-good mornings
-back squats
-elbow rotations
-romanian deadlifts
-hang power cleans
-front squats
-push press
Grab equipment needed for workout and do a few reps of each movement.
Kutschbach (Time)
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
Tom (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
7 Muscle-Ups
11 Thrusters, 155#
14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here
Metcon (AMRAP – Rounds and Reps)
Team of 2!!
30 Minute AMRAP:
100 GHD/Abmat sit-ups
50 Clean and Jerks 135/95
100 HSPU
50 DBall to Shoulder 90/70
*one person works at a time
Rx+= 185/125