Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
PVC pass throughs
10m inch worm
*THEN 3 rounds of*
100m sprint
10 supermans
10 Plate ground to overhead 35/25
5 shoulder press 45/35
Add 5-10# each round
Shoulder Press
3×5 -Rest 2 minutes between sets
*add weight from last week
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:
300m Run (together)
30 Power Cleans 95/65
30 HSPU
300m Run (together)
30 Power Cleans 115/75
30 HSPU
300m Run (together)
30 Power Cleans 135/95
30 HSPU
300m Run (together)
Max Reps Power Cleans 155/105
RX+= 155/105, 185/135, 225/155
Score = max reps of last power clean