Turn2CrossFit – CrossFit
Warm-up 4 (No Measure)
2 Minutes
Row/Bike/Ski
3 Rounds
5 Banded Face Pulls
5 Banded Chest Flies
5 Banded Lat Raises
STRENGTH
10min EMOM: Build to Heavy
3 DB Man Makers
* Share DB with a partner and go on opposite 30sec windows
Metcon (Time)
2 rounds for time
400m Run
20 alt. DB Snatches 50/35
400m Run
20 Single DB hang clean and jerk 50/35
Rx+ = 70/40 lbs DB
Body-Armor
3 x 10
Plank Dumbbell Drag (25/15)
Ab-Wheel
Plank DB Drag: https://www.youtube.com/watch?v=3ruEe8ReS84