Turn2CrossFit – CrossFit
Warm-up (No Measure)
9:00 AMRAP OF:
200m run
10m duck walk
2 wall walks
6 wall balls 20/14
Murph Prep
Metcon (AMRAP – Rounds and Reps)
In 12 Minutes total time…
Tabata (:20 on/:10 offX8)
Air Squats
into..
800m Run
Max Rounds of “Cindy”
“Cindy”=
5 Pullups
10 Pushups
15 Air Squats
Rx+=Vested
Score is rounds of “Cindy”
“The Nile” (AMRAP – Reps)
3 Sets: 4 Minutes WORK/ 2 Minute REST
Buy In: 200m Run
then in remaining time..
10 DB Snatches 50/35
10 HSPU
Score= Reps for each set
Accessory Work
Metcon (No Measure)
3 rounds
30s top of ring dip
30s plank on rings (lower close to the ground)
5 big kip swings on rings