Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m row/run/ski
10m inch worm
10m Spiderman elbow/reach
10 air squats
10 PVC pass throughs
*get ready/warmed-up for your WOD *
Beirut (Time)
Buy-in:
135 Air squats
Then, 4 rounds for time of:
-8 Bar muscle-ups
-20 Power cleans 115/85
-20 Front squats 115/85
Buy-out:
102 Sit-ups
The rep scheme signifies:
4 rounds for the day of the explosion
135 air squats for the number of deaths
8 bar muscle-ups for the month of the incident
20-20 reps for the year
Mark & Dennis (Time)
8 Rounds with a partner of:
-4 Box jumps (each) 34/28, switch every rep
-18 Deadlifts 245/170 / hang hold*
-7 Synchronized bar facing burpees
-36 Wall Ball Shots 20/14, (switch every 6 reps)
*While one athlete performs the deadlift, the other athletes will hang from the pull-up bar. Switch as necessary.
Mark Whitford (Time)
4 Rounds of:
-15 dumbbell thrusters (2×40/20 lb)
-50 meter dumbbell overhead walking lunges (2×40/20 lb)
Legends 20.1 (Time)
24 Box Jump Overs 24/20
21 Wall Balls 20/14
18 Overhead Squats 135/95
21 Box Jump Overs 24/20
18 Wall Balls 20/14
15 Overhead Squats 135/95
18 Box Jump Overs 24/20
15 Wall Balls 20/14
12 Overhead Squats 135/95
*15 min time cap*
Legends 20.2 (Time)
-120′ Single DB Overhead Lunge 50/35
-10 Hang Squat Cleans 135/95
-80’ Single DB Overhead 50/35
Lunge
-8 Hang Squat Cleans 185/125
-80′ Single DB Overhead Lunge 50/35
-6 Hang Squat Cleans 225/155
-80′ Single DB Overhead Lunge 50/35
-4 Hang Squat Cleans 255/175
-40′ Single DB overhead Lunge 50/35
-2 Hang Squat Clean 285/195
*16 min time cap*
**First cap at 8:00/Tie break. Must finish the 8 squat clean prior to the 8:00 mark**
Legends 20.3 (AMRAP – Rounds)
-15 Calorie Row
-30 DB Snatch 70/50 (DB must switch hands every 5 reps)
-30 HSPU
*15 min time cap*