Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Iron cross
Thread the needle
10 warrior squats (5 each side)
*3 ROUNDS OF*
5 push-ups
5 ring rows
5 power cleans 45/35
5 front squats
5 push press
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Intermediate
5 Rounds
7 Pushups
7 Thrusters (95/65)
7 Knees to Elbows
7 Deadlifts (155/105)
7 Burpees
7 KB Swings (53/35)
7 Pullups
Beginner
5 Rounds
7 Box/Bench Pushups
7 Thrusters (45/35)
7 Hanging Knee Raises
7 Deadlifts (96/65)
7 Burpees
7 KB Swings (35/26)
7 Ring Rows
For pacing: As soon as you finish your first round, look at the clock. If it took you 5 minutes, then work har to complete each of the remaining 6 rounds in 5 minutes, give or take 30 seconds.
Metcon (Time)
Team of 2!
For Time:
800m Run (together)
18 Bear Complexes 95/65
12 Ring Muscle Ups
600m Run (together)
16 Bear Complexes
10 Ring Muscle Ups
400m Run (together)
14 Bear Complexes
8 Ring Muscle Up
200m Run (together)
12 Bear Complexes
6 Ring Muscle Ups
*Split work evenly between partners. Use muscle up progression or pullup/dip scale, if needed.
**32 Minute Time Cap**
add 1 second for every missed rep
1 Bear Complex=
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press
RX+= 135/95