Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row, run, ski, or 25/19 cal bike
10m knees to chest
10m toe grab
20m straight legged bear crawl
10 air squats
*GRAB YOUR EQUIPMENT AND PREFORM 3-5 REPS OF EACH MOVEMENT*
Johnson (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Blake (Time)
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
Metcon (Time)
Partner Wod- “I go, you go”
For Time:
23 rounds
1 Deadlift 315/205
9 Wallballs 20/14
directly into…
23 rounds
9 Cal Row
8 Burpees over the Rower
*on minute 4 and 24, both athletes must run 400m
**35 min time cap, 1 sec penalty for each missed rep