Turn2CrossFit – CrossFit
Warm-up
Row or Ski 500m, or Bike 800m
Then 2 rounds
5 Burpees
5/3 strict pull-ups
10 walking Lunge
20 banded upright rows
Back Squat (7×5)
**7×5 70%
**14 minute cap, go as you need
Napoleon (5 Rounds for reps)
2 minute AMRAP
5 Thrusters 95/65
7 Burpees over bar
Pull-ups with remaining time
rest 1 minute
repeat 4 more times
**Rx+ = 135/95 & Chest to bar
**Track each round of Pull-ups
Body-Armor
4 rounds
12 Reverse V-up
12 KB Single Leg DL 53/35