Turn2CrossFit – CrossFit
Warm-up
Coach’s Choice
After you warm up, choose a workout below and CRUSH IT!!!!!!
Metcon (Time)
“Climbing Nancy”
5 Rounds
Run 300m
20 OHS 95/65
3 Rope Climbs
30 min time cap
Metcon (Time)
“Pants on the Ground”
For Time
20-18-16-14-12
Box Jump Overs
18-16-14-12-10
Burpees
16-14-12-10-8
Hang Power Cleans 95/65
30 min time cap
Metcon (Time)
“If it goes up, it must come down”
For Time:
1-10-1
Hang Power Snatch 75/55
Hand Release Push Ups
Russian Twist 20/14 (l/r=1)