Turn2CrossFit – CrossFit
Murph Prep
Warm-up (No Measure)
300m run
4 rounds of:
10m Bear crawl
6 alt. single arm Russian KB swing 35/26
4 ring rows
50m run
Metcon (Time)
1-2-3-4… 10
Strict Pullups
*after each set run 100m
Time Cap: 8 Minutes
Rx+= Vested
Score= add a second for each rep, 50m is 1 rep
“Obi-Wan Kenobi” (AMRAP – Rounds and Reps)
13 Minute AMRAP:
10 Single Arm Devil Press (50/35)
12 Pullups
15 DB Box Step Ups 24/20″
200m Run
50m= 1 rep
Metcon (Weight)
ACCESSORY WORK
(Optional)
3 rounds
25 supermans
10 barbell good mornings
5/side single leg RDL