Turn2CrossFit – CrossFit
Warm-up (No Measure)
1 round
15 PVC Pass Throughs
15 Prone Chest Opener
15 Supine Knee Cross
10 Alternating Knee Hug/Ankle Grab
Warm-up (No Measure)
2 Teams
Race to 50 calories on the Ski Erg
Line up at the ski erg in evenly, go all out as long as you can, then let the person behind you take over, move to the back of the line.
Tempo Overhead Squat (7×1)
7 X 1
5 second decent, 2 second pause at the bottom.
Metcon (Time)
Fancy Pants
For time:
21 Hang Power Snatch 95/65
200m run
21 Overhead Squats 95/65
200m run
15 Hang Power Snatch 95/65
200m run
15 Overhead Squats 95/65
200m run
9 Hang Power Snatch 95/65
200m run
9 Overhead Squats 95/65
200m Run
20 minute time cap