Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m elbow/reach stretch
:30 sec dead hang from bar (activate/deactivate shoulders)
10 air squats
300m row
5 hang power cleans 45/35
5 front squats 45/35
Strict Pull-Ups (2, 4, 6, 8, 10, 8, 6, 4, 2)
*The goal is unbroken sets*
-:15 sec rest for lower reps, up to 2 min rest for higher reps
**LOG YOUR BIGGEST UNBROKEN SET**
Kobe (Weight)
1:30 x 12 rounds
3 hang power cleans
4 front squats
5 burpees
*Add weight each round (if you hit a weight you cannot finish in the time frame, or do, stay at a weight you can complete)*
SCORE = WEIGHT OF LAST ROUND