Turn2CrossFit – CrossFit
Coach Tony is back in town!!!!!
Warm-up
10 Rounds of:
Jump up and down while clapping your hands……..if not, then I am sure I will think of something else for us to do.
Metcon (Time)
Partner Chipper
For time:
400 Meter Rope Run
100 Wall Ball Toss Sit Ups
10 Synchro Bar Touch Burpees
90 DB Push Press
9 Synchro Bar Touch Burpees
80 DB Standing Lunge
8 Synchro Bar Touch Burpees
70 KB Swings 53/35
7 Synchro Bar Touch Burpees
60 Wall Balls 20/14
6 Synchro Bar Touch Burpees
50 Box Jump 24/20
5 Synchro Bar Touch Burpees
40 Double Unders ea
4 Synchro Bar Touch Burpees
30 Calorie Bike
3 Synchro Bar Touch Burpees
20 Calorie Row
2 Synchro Bar Touch Burpees
10 Wall walks
1 Synchro Bar Touch Burpees
400 Meter Rope Run