Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run or row
10 banded pull aparts (across chest & overhead)
Couch stretch
10m spiderman crawl
10 air squats
For Quality (4 Sets)
5-8 Strict Pullups w/3-5 second hold at the top of the pullup
into..
10 Paralette Pushups
*make sure your chin stays above the bar on the hold.
“The Rolling Stones” (Time)
In 8 Rounds, (2 min WORK, 1 min REST)
Complete the Chipper for total time:
50 Front Squats 135/95
40 Jerks
30 Clusters
*begin each round with 100m SPRINT
Rx+=155/105
*remember the reps you left off on for the previous round and continue to chip away at the barbell work.
*your score is total time to complete the work (include the rest time.)
*1 second penalty for every rep missed