Turn2CrossFit – CrossFit
Warm-up 2 (No Measure)
2 Rounds:
10m High knee jog
10m Ass kick jog
10m backward jog
10m Fast Jog
**then with a light KB**
15 Goblet Squat
10 Single Arm KB Swing (5 each)
15 SDLHP
10 Single Arm KB Should Press (5 each)
Snatch Complex
On the 1:30 X 5 sets
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
“Air Conditioning” (4 Rounds for time)
On the 5:00 x 4 rounds
20 Double DB/KB Deadlifts (50’s/35)
20 Wallballs (20/14)
20/15 Calorie Row
Rx+= 70lbs DB/KB & Assault Bike
Body-Armor
With a Partner:
complete 45 Bar MU