Turn2CrossFit – CrossFit
#NEVERmissAmonday
Warm-up
Row 500m
8 min clock
3 Ashley’s
6 Muscle Cleans 45/35
8 OHS 45/35
Metcon (AMRAP – Reps)
AMRAP x 10
10m Partner Heavy D Ball Carry
*Alternating 10m at a time, each Partner will carry a “Heavy” D Ball back and forth until the time cap is completed. This is to be done in the Box and the D Ball is NEVER to touch the ground!!!
Penalty = 5 Partner “High Five” Burpees.
Metcon (Time)
“Push Pull”
3-6-9-12-9-6-3
Push Jerk 135/95
*Perfrom 15/12 Calories on the Rower after each set.
RX+ – 155/105