Turn2CrossFit – CrossFit
Warm-up
3 min bike/row/ski
10m spiderman lunge with reach
10m burpee broad jump w/ 3 air squats
10m samson stretch
10 sumo squats
3 rounds:
5 Rack Delivery
5 Tall muscle clean
5 Tall clean
Metcon (Weight)
10 EMOM
3 pausing clean deadlifts to mid thigh into complete 2nd pull.
https://www.youtube.com/watch?v=5NleQRu_hvY
2 Power Cleans+1 Squat Clean
complete these 3 movements as one complex by not letting go of the bar until you complete the final lift.