Turn2CrossFit – CrossFit
Warm-up
3 min Bike/Ski/Row
20 Banded Pull Aparts
15 Banded Shoulder Presses
15 Lu Raises
10 Sumo Squats
10 Jump Squats
10m elbow/reach stretch
As Class:
10 Tall Jerk
10 Jerk Balance
10 Behind neck split stance jerk
10 Rack Deliveries
10 Tall Muscle Cleans
10 Tall Cleans
Metcon (No Measure)
EMOM X5
3 Dips + 2 Push Press +1 Split Jerk
Metcon (No Measure)
EMOM X5
5 Panda hang clean pulls
Warm up to a moderate heavy weight.
https://www.youtube.com/watch?v=sHdQwYX9GMU
Clean+Jerk+Jerk+Clean+Jerk
Athlete will perform complex unbroken.