Turn2CrossFit – CrossFit
Warm-up
3min Bike/row/ski
10m inch worm
10 bear crawl
10m spiderman lunge with reach
3 rounds:
10 banded press
8 push press with barbell
5 Lu raises
3 rounds:
10 front squats with barbell
8 muscle cleans
5 tall cleans
Metcon (No Measure)
6 EMOM x2
1st 6 min EMOM
3 split jerk balance + 2 pause jerks
2nd 6min EMOM
3 Clean High pulls+2 low hang squat cleans
3 Cleans+2 Front Squats+1 Jerk
Athlete will perform this complex unbroken. The cleans are squat cleans. Work up to a heavy weight.