Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m row
20 banded pull-aparts (10 across chest & 10 overhead)
10 air squats
300m row
10 kipping swings
5 deadlifts 45/35
5 hang power cleans
5 front squats
5 push press
5 back squats
Strict Pull-Ups (10 x 3-5)
Minimze rest as much as possible
**15 min time cap**
Lockdown (AMRAP – Rounds and Reps)
20 min AMRAP of:
5 deadlifts 115/80
5 hang power clean 115/80
5 front squats 115/80
5 push press 115/80
5 back squats 115/80