Turn2CrossFit – CrossFit
#NEVERMISSAMONDAY
Do either workout first so hopefully people don’t have to share an air assault bike.
Warm-up
Run 500m
then
1 round of tabata alternating between
L-sits on parallettes & handstand holds
Metcon (Time)
3 rounds for time of:
20/15 Air Assault Calories
20 Alternating DB Snatches (50/35#)
Run 4 x 300m repeats (4 Rounds for time)
Run 300m for time. Rest the remained of that minute, plus an additional minute. Until you have run 300m four times.
1-3-5 SP, PP, PJ (1-1-1-1-1)
Every 2 minutes (E2MOM) Perform 1 strict press, 3 push press, and 5 push jerks with the same weight without reracking. Complete 5 sets.
Record your heaviest successfully completed complex.
*Do this weightlifting LAST. AFTER the other workouts today.