Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 bike
10 PVC pass throughs
20 banded pull-aparts (10 overhead/10 across chest)
5 empty barbell push jerks
*start adding weight*
Push Press (5×2 @ 80-85%)
every 1:30
Hail Mary (Time)
0:00-5:00
-50/35 cal bike
Metcon (AMRAP – Rounds and Reps)
5:00-10:00
AMRAP of:
-5 push jerks 135/95
-5 burpees
Metcon (Time)
10:00-15:00
-50/35 cal bike
Metcon (AMRAP – Rounds and Reps)
15:00-20:00
AMRAP of:
-4 push jerks 155/105
-4 burpees
Metcon (Time)
20:00-25:00
-50/35 cal bike
Metcon (AMRAP – Rounds and Reps)
25:00-30:00
AMRAP of:
-3 push jerks 185/125
-3 burpees