Kill the Weakness Wednesday

Turn2CrossFit – CrossFit

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Warm-up

300m Run

Then 2 rounds

5 Burpee Pull ups

10 Good Morning 45/35

10 Barbell Front Squats 45/35

10 Strict shoulder Press 45/35

Clean and Jerk (12 x 1)

**12 Minute EMOM, 1 rep per minute.

*It’s Been a while since we’ve done these so this is to get familiar with the movement, no one is setting a PR today.

Genghis Khan (Time)

For Time:

15 Clean and Jerk 135/95

15 Muscle Ups

50 Wall Balls 20/14

15 Muscle Ups

15 Clean and Jerk 135/95
*MU modification– 2 Chest 2 Bar + 1 Ring Dip

Body-Armor

3 sets

15 GHD Hip extensions

10 bent over barbell row 95/65