Turn2CrossFit – CrossFit
Warm-up (No Measure)
15/12 cal assault bike or SkiErg
10 PVC pass throughs
10 PVC good mornings
10 PVC hang power snatches
10 PVC back rack alt. lunges
15/12 cal SkiErg or assault bike
Strict Pull-Ups (3 x max set)
Rest 3 min between sets. 12 min time cap. Log biggest set.
**Retest of max set. Try to PR**
Metcon (5 Rounds for time)
1 round every 5 min, 5 x’s
-20 back rack forward lunges 75/55
-20 hang power snatches 75/55
-20 toes 2 bar
1 second penalty for every rep not completed