Turn2CrossFit – CrossFit
Deadlift
RX + Weights MEN
3- 255, 2- 275, 1- 295
3- 275, 2- 295, 1- 315
3- 295, 2- 315, 1- 335
RX+ Weights WOMEN
3- 180, 2- 195, 1- 210
3- 195, 2- 210, 1-225
3-210, 2- 225, 1-240
RX Weights MEN
3- 155, 2-175, 1-195
3- 175, 2-195, 1-215
3- 195, 2-215, 1- 235
RX Weights WOMEN
3- 110, 2- 125, 1- 140
3- 125, 2- 140, 1- 155
3- 140, 2- 155, 1- 170
All Other Althetes:
Pick a Starting Weight & Add 20# per wave for men, 15# for women
*Lift every :90
*logging heaviest set of 1 this week
Lil Murph (Time)
400m Run
30 Air Squats
400m Run
30 Push Ups
400m Run
30 Pull Ups
400m Run
30 Air Squats
400m Run
Rx+ = Vested
Body-Armor
2 sets
50 Abmat Sit-ups
20 banded high-pulls