Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 10:00 clock:
300m run
PVC pass throughs
AMRAP of:
5 ring rows
5 deadlift 45/35
5 power cleans 45/35
5 push press 45/35
Bench Press
5×4 Rest 2 minutes between sets. 70-80% of 1 rep max
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Metcon (AMRAP – Reps)
Teams of 2!
20 Minute AMRAP:
80 Pullups
80 Clean and Jerks 95/65
40 Chest to Bar Pullups
40 Clean and Jerks 115/85
20 Bar Muscle Ups
20 Clean and Jerks 135/95
*split up the work as needed