Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of :30 sec on, :10 sec off of:
-high knees
-yogi push-ups
-butt kickers
-air squats
-good mornings
Then, grab a PVC and stretch
Zots Press (EMOM )
5 x 3
Snatchy Complex (Every 2 minutes)
5 Sets of:
1 Power Snatch
1 OHS
1 Snatch Balance
2 Hang Squat Snatches
3 on 3 (Time)
For Time
3 Rounds
20 Wall Balls
10 Power Snatch (95/65)
5 Pull-Ups
*Rest 3 Minutes (after all 3 rounds)
3 Rounds
20 Pistols
10 Deadlifts (185/135)
5 Chest 2 Bar
RX+ Men= 135/C2B, 225/BMU
RX+Wmn= 95/C2B, 185/BMU)
20 min Cap. You need to MOVE!
1 sec penalty for every rep not completed.