Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike, row, ski, or 400m run
10m inch worm
PVC pass throughs
*INTO*
9-7-5 of
Pushups
Russian KB swings 35/26
Empty barbell DL or HPC
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter 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 – Rounds and Reps)
Team of 2! “I Go, You Go”
30 Minute AMRAP:
9 Cal Bike
7 HSPU
5 Hang Power Cleans 115/85
*Athlete will complete a full round before next athlete can start on the bike.
Rx+=155/105
Accessory Work
Metcon (AMRAP – Reps)
EMOMx10
30% of max muscle ups
Add one from last week if possible, or add 5 minutes.
OR
1-3 transitions
(Add one from last week)