Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10 mt climbers
10 air squats
10 pushups
200m run
10 jumping squats
10 burpees
10 lunges
100m run
Then…
Perfect stretch
Twisted cross
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
Metcon (Time)
Team of 2!
For Time:
30 Bar Muscle Ups
50 Synchro Bar Facing Burpees
100 Thrusters 95/65
50 Synchro Toes to Bars
200 Wallballs 20/14
One athlete works at a time and the reps may be split up anyway, unless movement is “synchro”
*25 min time cap