Turn2CrossFit – CrossFit
Warm-up (No Measure)
Coach’s choice
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
MLK Day (Time)
For Time
63 Cleans (95/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (96/65 lb)
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
Metcon (AMRAP – Rounds and Reps)
With a partner, 30 min AMRAP of:
1000m row
24 burpees
20 pull-ups
40 box step-ups 24″/20″
30 push-ups
Split movements equally